The Importance of Fruits And Vegetables to a Healthy Diet!
Taking the Fruit and Vegetable Diet for Your Healthy Diet Program: fruits and vegetables
The importance of fruits and vegetables to a healthy diet has been known for quite some time, but studies have shown that very few people eat the amount of fruits and vegetables recommended for a healthy diet.
The revised USDA food pyramid contains five major food groups grains, vegetables, fruits, milk and dairy, and meat and beans. When choosing foods for a balanced and healthy diet from these groups, it is important to eat a wide variety of foods from every food group.
Doing so will not only give you a great deal of variety and keep boredom from setting in, but it will provide the best nutritional balance as well. In addition to the widely known micronutrients, such as vitamin A, vitamin D, vitamin C, etc. all foods contain a variety of macronutrients, like fats, proteins, fiber, and water.
Though present in extremely tiny amounts, micronutrients are vitally important to good health. That is why a healthy, varied diet is so important.
Why Are Fruits And Vegetables Important For a Healthy Diet?
1. Rich Of Vitamins:
Fruits and vegetables contain many vitamins and minerals that are good for your health. These include vitamins A (beta-carotene), C and E, magnesium, zinc, phosphorous and folic acid. Folic acid may reduce blood levels of homocysteine, a substance that may be a risk factor for coronary heart disease.
In addition to their great taste, fruits and vegetables are packed full of many essential vitamins and minerals, including many micronutrients that are not included in packaged vitamin supplements.
For instance,
Foods like butternut squash, pumpkins, carrots, mangoes, peaches, pawpaws, and green leafy vegetables are rich in beta carotene. Beta carotene is vital for healthy skin and eyes.
2. Protection Against Diseases:
Vegetables and fruit contain phytochemicals or plant chemicals. These biologically active substances can help to protect you from some diseases. Scientific research shows that if you regularly eat lots of fruit and vegetables, you have a lower risk of:
- Type 2 diabetes.
- Stroke.
- Heart (cardiovascular) disease – when fruits and vegetables are eaten as food, not taken as supplements
- Cancer – some forms of cancer, later in life.
- High blood pressure (hypertension).
3. Tasty:
- Fruits and vegetables have a lot of advantages besides just their nutritional importance.
- For one thing, they taste great and add a great deal of variety to everyday meals.
- Vegetables and Fruits come in such a wide variety of colors, textures, and flavors that they can be used in virtually every meal.
- Those seeking to maximize their diet should get into the healthy habit of using fruits in salads, as toppings, and as garnishes.
There has,
Been a trend lately to add vitamin fortification to food, and this can sometimes be a good way to maximize nutrition. It is important to remember, however, that proper nutrition comes from a healthy diet, not from vitamin supplements.
Knowing the five major food groups and how much of each to eat every day is only part of the picture. The other part is choosing the best foods from within those food groups. That means things like choosing the leanest cuts of meat, using egg substitutes instead of whole eggs, choosing the freshest fruits and vegetables, etc.
4. Better Choices Than Others:
- Even with fruits and vegetables, some choices are better than others. Some fruits, such as avocados, for instance, are packed with fat and calories.
- It is important to check the nutritional qualities of the fruits and vegetables you buy, and not simply assume that all fruits and vegetables are equally healthy.
- One way to maximize nutrition while minimizing cost is to buy fruits and vegetables that are in season.
- Fruits and vegetables that are in season are usually quite a bit cheaper than those that must be shipped hundreds or even thousands of miles, and they are generally much fresher too.
Of course, depending on where you live, there may be varieties of fruits and vegetables that are not available locally, so the northerner in search of citrus fruits will just have to watch the sales and buy accordingly.
5. Provide Essential Dietary Fiber:
In addition to their importance as a source of vitamins and minerals, fruits and vegetables also provide essential dietary fiber. Adequate fiber in the diet is important in preventing heart disease and some kinds of cancer.
6. Low-Calories:
- Another great feature of fruits and vegetables, especially to those watching their weight, is the high nutrition, low fat, low-calorie nature of these foods.
- Fruits and vegetables contain very low levels of fats, and a diet low in fat can be quite effective for long term weight loss.
7. Good For Health:
In addition, fruits and vegetables contain no cholesterol, and they are lower in calories than many other types of foods. With all these things going for them, it is no wonder so many dietary experts recommend eating a diet rich in fruits and vegetables.
Whether your goal is to lose weight or just increase your level of fitness, it is hard to go wrong with a diet rich in healthy fruits and vegetables.
Types of Fruit:
Common types of fruits that are readily available include:
- Tropical and exotic – bananas and mangoes.
- Melons – watermelons, rockmelons, and honeydew melons.
- Apples and pears.
- Stone fruit – nectarines, apricots, peaches, and plums.
- Berries – Strawberries, raspberries, blueberries, kiwifruit, and passionfruit.
- Citrus – oranges, grapefruits, mandarins, and limes.
- Tomatoes and avocados.
Types of Vegetables:
Vegetables are available in many varieties and can be classified into biological groups or ‘families’, including:
- Cruciferous – cabbage, cauliflower, Brussels sprouts, and broccoli.
- Marrow – pumpkin, cucumber, and zucchini.
- Leafy green – lettuce, spinach, and silverbeet.
- Allium – onion, garlic, and shallot.
- Edible plant stem – celery and asparagus.
- Root – potato, sweet potato, and yam.
Fruits and Vegetables, Know Your Nutrients:
Fruits and vegetables are an important part of an overall healthy eating plan because they’re typically high in vitamins, minerals, and ber and low in calories and saturated fat. Most fruits and vegetables also have no or little sodium.
Eating a variety of fruits and vegetables may help you control your weight and blood pressure and reduce your risk of heart disease and stroke. The vitamins and minerals also help your body with many daily functions.
NUTRIENT |
WHY IT’S IMPORTANT |
SOME GOOD CHOICES |
|---|---|---|
| Calcium |
It plays a key role in bone and tooth health and may reduce the risk of osteoporosis. |
Collard greens, kale, mustard greens, spinach, turnip greens. |
| Fiber |
Aids digestion and provides a feeling of fullness on fewer calories. A ber-rich diet may help reduce cholesterol levels, maintain blood sugar and reduce the risk of heart disease and some types |
Apple, artichoke, banana, blackberry, blueberry, broccoli, green bean, kiwifruit, orange, pear, raspberry, spinach, sweet potato |
| Potassium |
It helps maintain normal cell function and blood pressure. Potassium deficiency can increase the risk of kidney stones, cardiovascular disease, and stroke. |
Banana, broccoli, kiwifruit, sweet potato white potato. |
| Vitamin C |
Essential for collagen formation, which is important for healthy skin. Help carry oxygen throughout the body. |
Broccoli, cantaloupe, cauliflower, kale, kiwifruit, orange, mango, pineapple, red and green pepper, strawberry, sweet potato |
Fruit and Vegetable Serving Suggestions For Your Family’s Health:
The good news is eating the right amount of fruits and vegetables doesn’t have to be complicated. Find the approximate serving sizes for some of your favorites:
FRUITS |
VEGETABLES |
|---|---|
|
4-5 servings per day Apple, pear, orange, peach or nectarine:1 medium Avocado: Half of a medium Banana: 1 small (about 6 inches long) Blackberry, blueberry: 8-10 medium to large Grapefruit: Half of a medium (4 inches across) Grape: 16 Kiwifruit: 1 medium Mango: Half of a medium Melon: Half-inch thick wedge of sliced watermelon, honeydew, cantaloupe Pineapple: 1⁄4 of a medium Plum: 1 large Strawberry: 4 large |
4-5 servings per day Bell pepper: Half of a large Broccoli or cauliflower: 5-8 florets Carrot: 6 baby or 1 whole medium (6-7 inches long) Celery: 1 stalk Corn: 1 small ear (6 inches long) or half of a large ear (8 to 9 inches long) Cucumber: 1⁄4 of a medium (8 to 9 inches long) Green bean: About 19-20 Leafy vegetable: 1 cup raw or 1⁄2 cup cooked (lettuce, kale, spinach, greens) Potato: Half of a medium (21⁄2 to 3 inches across) Squash, yellow: Half of a small |
Preparation and cooking of fruit and vegetables:
Healthy Preparation:
Fruits and vegetables have many nutrients that are good for our bodies. But cooking methods that add saturated fat, like deep frying or using heavy creams, can turn healthy ingredients into unhealthy meals. To have better control over the nutritional content and the overall healthfulness of the foods you eat, prepare meals at home using healthier methods,
Such as:
- Baking: Bake foods slowly in the oven in covered cookware with a little extra liquid.
- Blanching: After boiling 30 seconds in water, plunge the food into ice water to stop the cooking. This keeps it tender-crisp.
- Boiling: Cook food in water or broth that’s bubbling vigorously.
- Braising or stewing: Cook food slowly in the oven or on the stovetop with a little liquid (water or broth).
- Broiling: Place food directly under a heat source at a high temperature.
- Grilling: Cook food on a rack or skewers directly over a heat source.
- Poaching: Immerse the food in simmering liquid.
- Roasting: Cook food uncovered in the oven.
- Sautéing: Use a nonstick pan so you will need little or no oil. Or use a nonstick vegetable spray, a small amount of broth or wine, or a bit of healthy oil rubbed onto the pan with a paper towel.
- Steaming: Steam food in a covered basket over simmering water.
- Stir-frying: Use a wok to cook food quickly over high heat in vegetable stock, wine or a small amount of healthy oil.
Note:
These cooking methods can help your veggies and fruits retain flavor, color, and nutrients.
Here are a few more important tips:
- Avoid salt and high-sodium seasonings like teriyaki and soy sauce. Instead, use herbs, spices, salt-free seasoning blends, flavored vinegar, peppers, garlic, and citrus juice or zest to enhance flavor.
- Use healthier oils such as olive, canola, corn, or safflower oil as your primary fats for cooking. Try to avoid using butter, lard, shortening, partially hydrogenated oils, and products containing trans fat.
- Drain and rinse canned vegetables and beans to remove excess salt or oil.
- Cook vegetables just long enough to make them tender-crisp. Overcooked vegetables can be less tasty and less nutritious.
Here’s How to Eat More Fruits and Vegetables:
You can include more fruits and vegetables in your diet in countless ways. Try some of these practical tips that don’t require a lot of changes to the way your family eats:
- Pack portable, easy-to-eat fruits and veggies in your work or school bag, and avoid vending machine temptations.
- Add frozen peas or broccoli to rice when it’s almost done cooking.
- Add extra veggies to soups and stews.
- Try a meatless meal once a week. Think vegetable lasagna, Portobello mushroom “burgers” or grilled veggie kabobs.
- Fill out a sandwich with fruits and veggies. Try sliced or shredded vegetables like beets, carrots, celery, cucumbers, onions, peppers, radishes, tomatoes and zucchini and/or sliced fruits like apple, avocado, and pear.
- Keep frozen and canned fruits and vegetables on hand for when you need to throw together a meal in a hurry. Compare food labels and choose items without sauces and too much sodium.
- Work fruits and vegetables into your family’s favorite dishes.
- Make adding fruits and veggies to meals a snap by cutting them up and keeping them in the fridge. They’ll also be handy for snacking!
- When eating out, ask if you can substitute a fruit cup or side salad for fries and other less-healthy sides.
Also,
- Top yogurt, oatmeal, and cereal with berries or sliced fruit.
- Make fruit popsicles. Freeze 100 percent juice in an ice tray or popsicle mold.
- Add spinach, peppers or mushrooms into scrambled eggs and omelets.
- For snack time, keep fresh fruit and pre-chopped or no-chop veggies (such as baby carrots, cherry tomatoes, and sugar snap peas) on hand, as well as single-serve containers of raisins or applesauce. Your kids are more likely to grab fruits and veggies over other items if they’re readily available.
- Enjoy fruit for dessert most days and limit traditional desserts to special occasions.
- Make it fun for kids to try new fruits and veggies. Let them pick out a new fruit or vegetable in the grocery store each week, and figure out together how to cook or prepare it. You might end up expanding your palate as well!
- Eat the rainbow: A fun and tasty way to make sure your family is eating a good variety of fruits and vegetables is to eat as many different colors as you can each day.
- Keep a bowl of whole fruit handy on the desk, table, or countertop.
Daily Allowances of Fruit And Vegetables:
Different fruits and vegetables contain different nutrients. The Australian dietary guidelines recommend that adults eat at least five kinds of vegetables and two kinds of fruit every day.
Children have a smaller stomach capacity and higher energy needs than adults. They cannot eat the same serving sizes as adults. However, you should encourage your children to eat a variety of fruits and vegetables.
By eating well, your children will have the energy they need to play, concentrate better, learn, sleep better and build stronger teeth and bones. Building good habits in their early years can also provide the protection of a healthy diet throughout their lives.
Very Tasty Seven-Day Fruit and Vegetable Diet:
Very tasty seven-day fruit and vegetable diet, which is good in summer, because this time of year is replete with fresh and organic fruits and vegetables. So, choose this diet plan those fruits and vegetables, which you like most of all, and eat them for the entire day – for breakfast, lunch, and dinner. A fruit and vegetable diet will help you to lose about 9 pounds per week.
Fruit and vegetable diet can be repeated 1-2 times a month.
Monday:
The first day is a vegetable day. Choose your favorite vegetable and eat it in any quantities:
- at least 1, even 2 pounds during the day.
- During this day you should drink more mineral water (non-carbonated).
Tuesday:
If the previous day was a vegetable, it means it must be followed by fruit day.
- For example, apple, orange, or pear day.
- Divide fruits for the 5 meals and eat them during the day.
- If you feel very hungry, then drink a glass of yogurt.
Wednesday:
Berry day.
- This may be fresh strawberries, plums or gooseberry.
- Eat berries all day and drink unlimited quantities of mineral or boiled water.
Thursday:
On this day you can eat only fat-free yogurt products.
- Choose your favorite drink and drink it during the day.
- If you are very hungry add some sugar in yogurt.
Friday:
Again vegetables. This time it can be cabbage, pumpkin, potatoes (not fried and boiled), or juicy tomatoes. Eat only vegetables throughout the day and drink mineral water.
Saturday:
It is a day to devote to some berries: cherries, apricots, or peaches. During the day you should eat selected berries, and in the evening drink a full glass of yogurt.
Sunday:
The most difficult day. During the day, you must drink some fruit juice – apple, grape or orange. It is recommended to consult your doctor before applying any of these diets.
Recipes:
Cooking at home is an affordable and enjoyable way to be sure your family gets their recommended daily servings of fruits and vegetables. Try one of these easy recipes!
1. Asian Marinated Vegetable Salad:
Makes 4 servings.
A. Citrus Vinaigrette Ingredients:
- 1/2 cup 100% orange juice (no added sugar) or juice from 2 medium oranges.
- 1/4 cup fresh cilantro or 2 tablespoons dried cilantro.
- 1 tablespoon lime juice fresh or bottled.
- 1 tablespoon extra-virgin olive oil.
- 1 teaspoon honey.
- 1 teaspoon Dijon mustard.
- 1/2 teaspoon reduced-sodium soy sauce.
- 1 teaspoon grated fresh ginger or 1/2 teaspoon ground ginger.
Directions:
Combine all ingredients in blender and process until smooth, set aside, and chill. If using dried cilantro and ginger, you can whisk in a bowl.
B. Vegetable Salad Ingredients:
- 1 cup sugar snap peas.
- 1 cup broccoli, cut into small, bite-size pieces.
- 3 medium carrots, cut into thin 1⁄2 inch pieces.
- 3/4 small red onion, cut into very thin strips.
- 1 medium tomato, diced or 1 (14.5 oz.) can no-salt-added diced tomatoes, drained.
- 1 medium orange, peeled, and diced (can substitute canned mandarin oranges in lite syrup or own juice; drain and rinse).
- 2 tablespoons chopped unsalted almonds or walnuts.
- 1 teaspoon sesame seeds (optional)
Directions:
Toss ingredients with 3/4 cup of Citrus Vinaigrette and chill for at least 4 hours.
Per Serving:
- Calories 137.
- Total Fat 5.5 g.
- Saturated Fat 0.5 g.
- Trans Fat 0.0 g.
- Polyunsaturated Fat 1.0 g.
- Monounsaturated Fat 3.5 g.
- Cholesterol 0 mg.
- Sodium 90 mg Carbohydrates 21 g.
- Dietary Fiber 4 g.
- Total Sugars 13 g Protein 3 g.
2. Spaghetti-Squash Spaghetti:
Makes 4 servings.
Ingredients:
- 1 (3 lb.) spaghetti squash.
- Cooking spray.
- 1 teaspoon extra virgin olive oil.
- 1 garlic clove or 1 teaspoon jarred garlic, minced.
- 1/2 small onion, chopped.
- 1 cup tomatoes, diced or 1 (8 oz.) can no-salt-added diced tomatoes.
- 1/4 teaspoon black pepper.
- 1/4 teaspoon dried salt-free Italian herbs blend.
- 1/8 teaspoon crushed red pepper flakes.
- 2 (8 oz.) cans of no-salt-added tomato sauce.
- 1/2 cup small “bite-size” fresh mozzarella balls (can substitute fresh mozzarella cut into bite-size pieces).
- 1/4 cup fresh basil, roughly chopped or torn or 1 tsp. dried.
Directions:
- Preheat oven to 350° F.
- Cut spaghetti squash in half. On a baking sheet coated with cooking spray, place halves of the squash face down and bake for 1 hour or until tender.
- Heat oil in a medium saucepan over medium heat. Add garlic and onion and cook until soft, about 5-7 minutes. Add diced tomatoes, pepper, herbs, and red pepper akes. Cook until liquid is evaporated, about 2-3 minutes. Add tomato sauce and reduce heat to medium-low and simmer for 10 minutes.
- Let squash sit at room temperature until just cool enough to handle. Take a fork and scrape esh from outside working in, creating “spaghetti noodles.”
- Add squash “noodles” to the sauce and remove from heat. Toss with mozzarella balls and fresh basil and serve.
Get the kids involved: Scraping the spaghetti squash to make “noodles” and tossing all the ingredients together are safe and fun steps to involve kids in this recipe!
Per Serving:
- Calories 172.
- Total Fat 6.5 g.
- Saturated Fat 2.5 g.
- Trans Fat 0.0 g.
- Polyunsaturated Fat 1.0 g.
- Monounsaturated Fat 2.0 g.
- Cholesterol 10 mg.
- Sodium 64 mg.
- Carbohydrates 27 g.
- Dietary Fiber 6 g.
- Total Sugars 13 g Protein 6 g.
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Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”
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