Make Plenty of Fruits and Vegetables Part of Your Menu

(ARA) - If you’re trying to lose weight, eating more fruits and vegetables and fewer high-fat, high-calorie foods is a good place to start. Yet a recent poll showed that more than 85 percent of consumers are not eating the federally recommended minimum of nine servings of produce a day.

Part of the problem is that many consumers aren’t aware of the dietary recommendations. Still others aren’t sure how to fit nine servings of fruits and vegetables a day into their food plan.

One easy way to start is to include some form of produce at each meal. For example, have a banana or an orange with your breakfast. At lunch, have a salad, or pack an apple for dessert. For dinner, make vegetables a prominent part of your menu. Sprinkle in a few healthy snacks like carrot or celery sticks, a pear or an apple, and you’ve got your daily quota.

Another strategy for getting in the recommended servings of fruits and vegetables is to eat a rainbow -- that is, choose produce in a variety of colors every day. Deeply hued fruits and vegetables provide the wide range of vitamins, minerals, fiber, and phytochemicals your body needs to maintain good health and energy levels, protect against the effects of aging, and reduce the risk of cancer and heart disease.

Blue/purple fruits and vegetables like blackberries, eggplant and purple grapes contain phytochemicals that help lower the risk of some cancers, maintain urinary tract health and memory function and assist in health aging.

Green foods such as green apples, avocados, asparagus and broccoli help lower the risks of some cancers, promote vision health and maintain strong bones and teeth.

White produce such as bananas, cauliflower, garlic and mushrooms promote heart health, help maintain healthy cholesterol levels and lower the risk of some cancers.

Yellow/orange foods such as cantaloupe, grapefruit, oranges and mangoes contribute to heart and vision health, help maintain a healthy immune system and lower the risk of some cancers.

Finally, red produce such as red apples, cherries, beets and red peppers can help maintain heart health and memory function, lower the risk of some cancers, and keep your urinary tract healthy.

Eating fresh fruits and vegetables is the best way to get the vitamins, minerals and anti-oxidant benefits. A panel of experts at the American Heart Association has conclude that there is too little evidence to recommend taking antioxidant supplements to reduce the risk of heart disease. Instead, the panel advises the public to get plenty of antioxidants from food sources.

By working more fruits and vegetables into your daily routine, you’ll not only do your body a favor, but if you branch out and try new varieties of produce, you’ll be adding color, flavor and diversity to your menus.

To learn more about fruits and vegetables, including how to get your five servings each day, visit www.5aday.com.

Courtesy of ARA Content