If you're between 4-18, the vegetable you consume most often is probably the potato, often in the form of french fries. It's recommended that we eat five fruit and vegetable servings every day, but most Americans fall short of that recommendation.
Skipping out on these foods can make you miss out on some of the most important nutrients. Fiber, Vitamin A, Vitamin C, and tons more. While these nutrients can be supplemented, it's always better to get them from foods. Supplements are more likely to lead to toxicity, and are also regulated with different standards than "conventional" foods--manufacturers do not need to register their supplements or get FDA approval for them before selling them.
One of the greatest benifits of eating more fruits and vegetables may be that helps to manage weight. Because many of these foods are rich in fiber, you are full more quickly and with less calories. Substituting high-fat sides like french fries with steamed veggies is an easy way to cut calories, especially when you eat out.
The key to eating enough fruits and vegetables is having them easily available. It may seem easier to get a bag of chips to snack on while watching tv than to cut up an orange, but if you have a bag of baby carrots or grapes in small single serving bags, that excuse doesn't fly. Instead of buying 100 calorie snack bags, try one of these easy-to-prepare foods
a medium-size apple (72 calories)
a medium-size banana (105 calories)
1 cup steamed green beans (44 calories)
1 cup blueberries (83 calories)
1 cup grapes (100 calories)
Another alternative to fresh is canned or frozen fruits and vegetables. Make sure your fruits are canned in either light syrup or their own water--avoid fruits canned in heavy syrups. Choose fruits and vegetables in every color: green spinach, orange sweet potatoes, yellow corn, purple plums, red watermelon, and white onions. Try new fruits and vegetables regularly: pomegranite, kale, asparagus, collard greens, and starfruit. Add them to your regular foods: cereal and yogurt with berries, pancakes and oatmeal with bananas and spinach and broccoli with pasta.
So if you're supposed to have five fruits and vegetables (for most people, it's 2 fruits and 3 vegetables) what counts as a serving? Here are some examples:
Fruits
one banana
six strawberries
two plums
fifteen grapes
one apple
one peach
one half cup of orange or other fruit juice (eating fresh fruits is usually better than drinking the fruit juice--it generally has added sugar and not quite as much fiber)
Vegetables
five broccoli florets
ten baby carrots
one roma tomato
3/4 cup tomato juice
half of a baked sweet potato
one ear of corn
The first lady did a great job setting an example last month when she started a fruit and vegetable garden at the White House with local students. While it takes a lot of effort, it's good exercise, and it's a great way to encourage yourself to eat more fruits and vegetables. Try starting with something small, in potted plants. Tomatoes, strawberries, and herbs are an easy start. Knowing where your food is coming from is the first step in taking control of your eating.
Today's challenge: Make yourself eat five fruits and vegetables every day--if you're already there bump it up to eight
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