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June 2008
More Matters When it Comes to Fruits & Vegetables
If you thought 5-A-Day was a lot of fruits and vegetables to eat, this past year there has been even more focus on the health benefits of fresh produce. From this, a new program emerged, encouraging us to eat what is good for us—more fruits and vegetables—because More Matters! Actually, Dietary Guidelines advise as to consume as many as thirteen half-cup servings, or 6½ cups of produce daily. For many, this can be overwhelming! This new message conveys that even if you are not able to consume the thirteen recommended servings, the goal is to strive to fit more produce into your diet each day, hence “More Matters”. To meet these guidelines, try to include fruits and vegetables at every eating occasion.
Why More Matters
Fruits and vegetables provide nutrients that are vital to our health. These include vitamins, minerals, fiber and phytonutrients. Phytonutrients contribute to the color of the produce and provide us with powerful antioxidants. Each color range of fruits and vegetables contain different phytonutrients. In fact, there can be more than 100 in just one fruit or vegetable! Research suggests that these compounds may provide many health benefits, including:
- Reducing the risk of heart disease, stroke and diabetes
- Aiding in maintaining a healthy weight
- Promoting better bone health
- Preventing some forms of cancer
- Protecting the eyes from macular degeneration
- Boosting our immune system
- Keeping our memory sharp
Ways to Make it Matter
At the Market
- Pick up some fresh fruits and vegetables, supplement with frozen
- If you have a local Farmer’s Market try to shop there—the produce is fresher, tastier and it will last longer
At Meal Time
- Add a cut banana, berries or raisins to cereal
- Include sliced tomatoes, cucumbers and lettuce in sandwiches.
- Add vegetables to soups
- Include salads at lunch and dinner; add fresh strawberries, oranges or dried cranberries to the salad
Snacks & Desserts
- Pair fresh fruit with low fat cheese, or berries with nonfat plain yogurt
- Top a small dish of low fat ice cream with fresh berries
- Bake an apple and top with cinnamon and raisins
- Stew prunes and apricots with a cinnamon stick
- Take an apple, orange, pear or dried apricots with you for a portable snack when you are on the go!
- Keep some raw vegetables cleaned and cut up for a crunchy snack
Get Your Colors
For optimum health benefits, strive for a variety of colors, like yellow, orange, red and deep green. Color variety provides phytonutrients and makes meals more appealing!
Keep It Safe
Refrigerate It—always refrigerate produce once it has been cut.
Wash Hands—before handling or before preparing produce.
Take Produce Straight Home—produce will decline in quality when exposed to prolonged heat.
Storage—remove from plastic, store ripe fruits & vegetables separately in refrigerator drawers.
Clean Properly—just prior to preparation under clean, cool running water.
Choose Wisely & Handle Gently—do not purchase bruised produce.
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