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PRODUCE:
NATURE’S BOUNTY
JUST THE FACTS
July 2005
The 2005 Dietary Guidelines continue to support the importance of fruits
& vegetables as part of a healthful diet. This is due to the key role
that produce plays in our health. In fact, the guidelines are recommending
five (5) to nine (9) servings of fruits & vegetables each day with
a focus on variety & color! Let’s take a closer look. . .
NOT ALL PRODUCE IS CREATED EQUAL
Fruits & vegetables are packed with an array of different nutrients.
Produce provides vitamins, minerals, fiber and phytonutrients, which
are all vital to our health. These nutrients and compounds may reduce
the risk of heart disease, stroke, obesity and some types of cancer.
• Include a variety of
fruits and vegetables.
• The rule of thumb is to go for color. Colorful produce tends to
offer more nutrition.
• Select dark green, orange, red, yellow and green leafy vegetables,
such as spinach, carrots, broccoli, tomatoes, peppers and yams.
• Enjoy fruits in moderation if you are diabetic, have high triglycerides,
insulin resistance or are trying to lose weight. Fruits are nutritious,
but contain more calories than vegetables. Focus on fresh fruit rather
than fruit juice. Berries, melons, apricots and plums tend to be lower
in carbohydrates than other fruits.
KEEPING
PRODUCE SAFE
Fruits & vegetables can harbor bacteria.
There has been an increase in foodborne illnesses linked t ofresh
fruits & vegetables; however, the benefits from eating produce outweigh
these risks. To minimize these risks, special handling, attention and
care is needed. The following are some guidelines . . .
• Buy produce
that’s not bruised or damaged. Avoid buying pre-cut fruits &
vegetables.
• Eat “in-season” by purchasing local produce that is
not imported.
• Promptly refrigerate produce such as berries, which can deteriorate
quickly, as well as fruits and vegetables that have already been cut.
• Don’t wash produce until you are ready to eat it.
• Wash your hands thoroughly before handling your produce.
• Clean all produce and fresh herbs thoroughly. Always rinse “pre-washed”
vegetables. Wash fruits & vegetables under running water. Produce
such as raspberries, cabbage and scallions with layers or crevices need
extra attention. Discard outer leaves of leafy greens, such as romaine
lettuce. Scrub fruits & vegetables with skins and rinds, like melons,
under cool running water before cutting them.
• Avoid cross contamination by designating one cutting board strictly
for fruits & vegetables.
WHAT IS A SERVING?
Aim for 5
TO 9 Servings daily.
One serving equals 1 cup of raw or 1/2 cup of cooked vegetables or 1 medium
sized piece of fruit. Try to include at least one serving of fruit and/or
vegetables at each meal as well as for snacks. Toss fruit into a green
salad to add variety and flavor or add vegetables to your soup. Incorporate
fruit or vegetables in chicken, turkey or tuna salads to meet the daily
serving requirements.
CNS/RQA/CA, Inc. June 2005
NOURISHING NEWS ARCHIVES
December
2004 Newsletter
November
2004 Newsletter
October
2004 Newsletter
August
2004 Newsletter
©CNS/RQA/CA, INC
ENJOY
THE FARMER’S MARKET! This is the time of year to take advantage of the summer harvest. Support your local farmer and visit the farmer’s market as fruits and vegetables are most nutritious and delicious at their peak quality. Don’t forget to select a variety of colorful produce for optimal health benefits. |
