Week 3 -- Adding Fruits and Vegetables
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're going to 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
