June 15, 2009

Fruits and Vegetables: More Matters

There are many benefits to eating a diet rich in fruits and vegetables. They can help lower blood pressure; reduce the risk of heart disease, stroke and some cancers, help relieve digestive problems and help stabilize blood sugar.

Most adults should try to eat at least nine servings of fruits and vegetables a day. That's about 4½ cups a day. To give your body the nutrients it needs, choose a variety of kinds and colors of fruits and vegetables. Dark leafy greens, cooked tomatoes, and anything that's a rich yellow, orange, or red color are good choices.

What counts as a serving of fruits and vegetables?

For most fresh or cooked vegetables and fruits, ½ cup is considered a serving. There are two main exceptions to that rule: For lettuce and other raw leafy greens, you need to eat 1 cup to get the equivalent of ½ cup of vegetables. For dried fruit, you only need to eat ¼ cup to get the equivalent of ½ cup of fruit.

Importance of Fruits and Vegetables

Contain vitamins and minerals that keep you healthy
Are naturally low in fat and high in fiber
Low in calories
Reduce the risk of many cancers

Ways to Increase Fruits and Vegetables in Your Diet

Keep fruit out where you can see it. That way you'll be more likely to eat it. Keep it out on the counter or in the front of the fridge.
Eat vegetables and fruits with meals and as snacks. Eat some every meal, every day. Try filling half your plate with vegetables at each meal.
Try crunchy vegetables, raw or lightly steamed or grilled
Add fruit as a topping on cereal
Dip your vegetables in a low-fat salad dressing
Make soup out of leftover vegetables
Try new recipes that include vegetables and fruits
Add vegetables to casseroles, stews, rice dishes, or spaghetti sauces
When shopping, allow children to pick a new vegetable or fruit to try
Vary your fruit or vegetable choices to keep meals interesting

In General

To get the most for your money, buy fresh fruits and vegetables in season
Rinse fruits and vegetables before peeling and/or eating
Keep fruits and vegetables separate from raw meat, poultry and seafood
Use fresh fruits and vegetables first, then use canned or frozen until the next shopping trip.

Farmers' Market Nutrition Program

New this year to the WIC Program is the start of the Farmers' Market Nutrition Program (FMNP) in Bethel (see page 13).

The program will run from June 1 through September 30. Each eligible WIC participant, 8 months of age and older, will receive five five-dollar FMNP warrants. The warrants may be used to buy Alaska grown fruits and vegetables at the WIC Office in Bethel.

FMNP warrants cannot be used at retail grocery stores. Take advantage of this opportunity to receive fresh fruits and vegetables.

The Bottom Line: Recommendations for Fruit and Vegetable Intake

Fruit and vegetables are an important part of a healthy diet. Most people can benefit from eating more of them, but variety is as important as quantity. No single fruit or vegetable provides all of the nutrients you need to be healthy. The key lies in the variety of different fruits and vegetables that you eat.

Sources:

Alaska WIC Farmers' Market Newsletter Summer 2008 http://www.hss.state.ak.us/dpa/programs/nutri/downloads/Vendors/Vendor_newsletter_2008.pdf

Harvard School of Public Health: The Nutrition Source--Vegetables and Fruits: Get Plenty Every Day

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-full-story/index.html