Eating more fruits, veggies boots health, decreases health risks

  • Published
  • By Patty McGruder
  • Health and Wellness Center
DYESS AIR FORCE BASE, Texas --  A growing body of research shows that fruits and vegetables are critical to promoting good health. To get the recommended seven to nine servings daily, most people need to increase the amount of fruits and vegetables they currently eat every day. Fruits and vegetables contain essential vitamins, minerals and fiber that may help protect people from chronic diseases. Compared to people who consume a diet with small amounts of fruits and vegetables, those who eat generous amounts as part of a healthy diet are likely to have reduced risk of chronic diseases including stroke, other cardiovascular diseases and certain cancers. 

Substituting fruits and vegetables for higher-calorie foods can also be part of a weight loss strategy. Busy lives can benefit from food that's nutritious yet easy to eat on-the-go like fresh fruits and vegetables. Fruits and vegetables are a natural source of energy and give the body many nutrients you need to keep going. 

To get a healthy variety, think color. Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients like fiber, folate, potassium, and vitamins A and C. Some examples include green spinach, orange sweet potatoes, black beans, yellow corn, purple plums, red watermelon, and white onions. For more variety, try new fruits and vegetables regularly. 

Tips for getting more of the good stuff:
· Pick fruits or vegetables that require little peeling or chopping such as baby carrots, cherry tomatoes or grapes.
· Prepare extra vegetables and freeze leftovers for quick sides. Simply heat to 165° Fahrenheit and serve.
· Choose ready-packed salad greens from the produce shelf for a quick salad any time.
· Visit the salad bar for pre-cut vegetables to top salads, sandwiches or pasta.ave Time +
· Plan meals ahead and create a shopping list to help minimize impulse purchases.
· Buy in bulk and prepare extra or larger amounts. Freeze excess, or purchase frozen, canned, or dried varieties that keep longer.
· Take advantage of in-store promotions and purchase fresh fruits and vegetables in season
when they are generally less expensive.
· Shop the local farmer's market or visit nearby farms and pick your own fresh produce while in season.