Nutrition Blog: Eating Fruits and Vegetables

Eating Fruits and Veggies...

According to surveys done by the American Dietetic Association, only about 14% of Americans eat enough fruits and vegetables, which is at least five servings per day. This week, you should focus on eating more fruits and vegetables every day. It's really difficult to imagine a healthy diet that doesn't include lots of fruits and vegetables (five servings a day is minimal -- aim for 9 or 10 servings every day).

Why Mom Was Right

Your mom probably told you to eat your vegetables. She's right because fruits and vegetables are filled with all the vitamins and minerals you need for a healthy body, plus they contain thousands of phytochemicals like polyphenols that offer a variety of even more health benefits. Some of the polyphenols are found in the pigment of the fruits and vegetables, called bioflavonoids. Each pigment contains different bioflavonoids. So eating fruits and vegetables with a variety of colors will help you get various health benefits. Other types of polyphenols like tannins and lignans are found in the seeds or the flesh of fruits and vegetables as well as in the skins. Plus most fruits and vegetables are rich in fiber, making them nutrient dense and low in calories.

Fruits and vitamins are rich in water soluble vitamins including the B vitamins (except B12) and vitamin C. The B vitamins have many roles in the biochemical reactions in your body and are necessary for normal brain function, nervous system function and may help keep your cardiovascular system healthy. You’ll also get all the vitamin C you need every day when you eat fruits and vegetables. Vitamin C keeps your immune system working and keeps your skin and connective tissue strong. Eating a variety of fruits and vegetables will also supply your body with the fat-soluble vitamin A (from beta carotene), vitamin E and vitamin K. Vitamins A and E (along with vitamin C) are antioxidants which protect the cells in your body from free radical damage. Vitamin A is also important for normal vision and regular cell reproduction. Vitamin K is necessary for normal blood clotting and strong bones.

Fruits and vegetables also contain many of the minerals you need, including calcium and iron that are found in dark green leafy vegetables. Calcium is used throughout your body, and is especially important for strong bones and teeth. Plus you need iron to help your red blood cells transport oxygen throughout your body. Fruits and vegetables are also good sources of magnesium and potassium, which help keep your muscles working (including that really important muscle -- your heart) and help regulate your blood pressure.

The polyphenols found in fruits and vegetables trigger antioxidant activity that protects the cells in your body and some, such as quercetin (red apples and watermelon) and resveratrol (grapes) are anti-inflammatory in nature. Some of the phytonutrients appear to protect you against cancer, such as falcarinol, which is found in carrots and indole-3 carbonyl, which is in broccoli.

Fruits and vegetables also supply dietary fiber, which is often deficient in a typical western diet. You need high fiber foods to keep your digestive system working normally and to help regulate cholesterol and blood sugar levels. Eating high fiber foods also helps keep you feeling full, which is good for losing or maintaining your weight.

Science shows eating a diet rich in fruits and vegetables correlates with a healthier heart, lower risk of cancer, better brain function and a longer life. But results are much less impressive when researchers look at individual vitamins, minerals and phytochemicals taken as dietary supplements. The differences in the results may be due to the combinations of phytochemicals found in fruits and vegetables, or maybe that subjects who eat fruits and vegetables also tend to choose healthier lifestyles. In any case, don’t rely on dietary supplements to give you the nutrients you should get from fruits and vegetables.

What's In a Serving?

According to the USDA MyPyramid.gov, you need at least two cups of fruit every day and about 2 1/2 cups of vegetables every day. Or if it's easier to track, about five to nine servings of fruits and vegetables. So how big is a serving? Generally, one serving of a fruit or vegetable is equal to about one-half cup (sliced or chopped). But greens like spinach and lettuce have a serving size equal to one full cup. A single piece of fruit, such as an apple or an orange also counts as one serving. When you read the labels on packaged fruits and vegetables, you might see that a serving is 3/4 cup instead of a half cup (usually for green vegetables such as green beans and broccoli, which are low in calories). One serving of fruit or vegetable juice is four ounces.

Here are some examples of one serving:

• one banana
• six strawberries
• one apple
• one peach
• one-half cup of orange or other fruit juice
• fifteen grapes
• five broccoli florets
• one roma tomato
• half of a baked sweet potato
• one ear of corn
• four slices of an onion

Remember that five servings is minimal. And if you're a larger person, you'll need more than five servings. Since most fruits and vegetables are low in calories, you really don't need to worry about eating too many. But you do need to pay attention to how you serve and prepare them so you don't ruin the good nutrition by over-cooking or by adding too much unhealthy fat or extra calories. 

Getting Your Servings Into Your Diet

First, you need to know how many fruits and vegetables you normally eat every day, so take a look at your food diary. Count the servings of fruits and vegetables you eat, not counting items like French fries, apple strudel, pumpkin pie, etc. I know they are made with fruits and vegetables, but all the fat and sugar turns them into unhealthy foods. So they don’t count toward your daily servings here.

If you look at your daily total and you see more than five fruits and vegetables every day, then congratulations, you’re doing a great job, especially if you’re eating more than seven or eight servings of fresh, whole fruits and vegetables every day. If your daily total is less than five, then you’re going to focus on adding more fruits and vegetables into your diet this week. You can add some berries to your breakfast cereal, have a big salad for lunch, or serve two side dishes at dinner.

Tips for Eating Fruits and Vegetables

If you're not used to eating many fruits or vegetables every day, you could probably use a few tips to get you started. You might want to focus on some of the healthy fruits and berries, which are sweet and delicious (and perfect to eat now that you've cut all that extra sugar out of your diet from week 2).

• Serve fresh berries for dessert instead of ice cream.
• Mix 100% fruit juice with club soda for a healthy soft drink.
• Buy fresh fruit instead of cookies and pastries.
• Make your own smoothies at home with bananas, berries and a little non-fat milk.
• Add raisins or other dried fruits to your oatmeal.
• Serve apple sauce as a side dish at dinner.
• Freeze grapes and eat them as a snack instead of frozen ice cream treats.
• Serve apple slices with peanut butter.

Don't forget about your vegetables. If you're a picky eater, start with the vegetables that aren't so bitter such as potatoes, sweet potatoes, carrots and sweet corn. But don't give up on the green and other colorful vegetables. Here are some tips:

• Serve raw sliced vegetables with vegetable dip instead of tortilla or potato chips.
• Add 1/2 cup salsa to a baked potato instead of cheese or sour cream.
• Add extra tomatoes, cucumbers, carrots, and broccoli florets to your salad.
• Making soup from a can for dinner? While it's cooking, add extra frozen vegetables like carrots and peas.
• Buy frozen vegetable blends that you steam in your microwave oven for quick side dishes.
• Going for pizza? Top it with spinach, peppers, olives and tomatoes instead of peperoni and sausage.

Fruits, Vegetables and Healthy Cooking

Fruits and vegetables contain the most nutrients when they are fresh. Once they are peeled, sliced, or cooked, they lose some of their nutrients. That doesn't mean cooked fruits and vegetables are bad for you, just not optimum. There are some differences in cooking methods, however, which impact how you can retain the most nutrients.

In general, cooking methods that use the least amount of heat exposure (both time and temperature) retain the most nutrients. For example, steaming vegetables retains more nutrients than boiling, and stir-frying is better than roasting, pan-frying or slow-cooking. Not all nutrients are lost during cooking. Usually vitamin C and some of the B vitamins are the biggest victims. Interestingly, some of the phytochemicals like lycopene in tomatoes and anthocyanins in blueberries actually become more concentrated when cooked. Here are some tips:

• Don't peel or cut your fresh fruits or vegetables until you are ready to eat or cook them.
• Steam vegetables with a steamer basked in a large sauce pan or with an electric vegetable/rice steamer (buy direct).
• If you boil your vegetables, use the remaining broth in a sauce or soup.
• Microwave your vegetables in microwave-safe dishes or special packaging meant for microwave steaming.
• Don't overcook your vegetables. For example, asparagus, broccoli, carrots, and green beans are best when they are "crisp-tender," not mushy.

You should also pay attention to any extra sauces or toppings you add to your fruits and vegetables, especially if you are concerned about losing weight. Many sauces contain added sugar or unhealthy fats. It's OK to use a little sauce to add flavor, but don't overdo it. You can also season your vegetables with herbs and spices.