Red, yellow & green improves your diet

You know that fruits and vegetables are supposed to be a regular part of your diet – and we don’t just mean slathering ketchup on that half-pound burger. The U.S. Centers for Disease Control and Prevention is promoting its “Fruits and Vegetables Matter” program in an effort to get more red, yellow and green in the American diet.

Here are some tips:

What is the goal of the National Fruit & Vegetable Program? To promote health through increased consumption of fruits and vegetables. It supports initiatives to provide education and to improve access to fruits and vegetables.

Why are fruits and vegetables important for my health? Most fruits and vegetables are naturally low in calories and provide essential nutrients and dietary fiber. They may also play a role in preventing certain chronic diseases. When compared to people who eat only small amounts of fruits and vegetables, those who eat more generous amounts, as part of a healthy diet, tend to have reduced risk of chronic diseases. These diseases include stroke, type 2 diabetes, some types of cancer, and perhaps cardiovascular disease and hypertension.

How many fruits and vegetables should be eaten daily for good health? Your daily fruit and vegetable needs depend on your calorie needs. Your calorie needs are determined by your age, sex, and physical activity level. For example, a 37 year-old woman who exercises 30 to 60 minutes a day should eat two cups of fruit and two and a half cups of vegetables a day, according to the CDC. Visit www.fruitsandveggiesmatter. gov to plug in your own statistics.

What counts as a cup? As a rough guide, these are about a cup’s worth: one small apple, one large banana, one medium grapefruit, one large orange, one medium pear, two cups of raw greens or one cup of cooked greens, 12 baby carrots, one medium potato, eight large strawberries, one large bell pepper. A half-cup serving would be one medium cantaloupe wedge, five broccoli florets, one small box of raisins, one small wedge of watermelon, or one snack-sized cup of applesauce.

If I take a multi-vitamin, does this reduce my fruit and vegetable needs? Your fruit and vegetable recommendations do not change if you are taking a multivitamin. This is because in addition to vitamins and minerals, fruits and vegetables contain naturally occurring substances that may help protect against chronic health conditions. Thus, you should focus on meeting your nutrient needs primarily through foods. However, the Dietary Guidelines for Americans 2005 have recommended that the following population groups consume fortified foods or supplements to meet their nutrient needs:

People over age 50. Consume vitamin B12 in its crystalline form (i.e., fortified foods or supplements). Women of childbearing age who may become pregnant. Eat foods high in heme-iron and/or consume iron-rich plant foods or iron-fortified foods with an enhancer of iron absorption, such as vitamin C-rich foods.

Women of childbearing age who may become pregnant and those in the first trimester of pregnancy. Consume adequate synthetic folic acid daily (from fortified foods or supplements) in addition to food forms of folate from a varied diet.

Older adults, people with dark skin, and people exposed to insufficient ultraviolet band radiation (i.e., sunlight). Consume extra vitamin D from vitamin D-fortified foods and/ or supplements.

Does fruit juice count towards my recommended fruit intake? While 100% juice can count towards your intake, the majority of your choices should be whole or cut-up fruits (fresh, frozen, canned, or dried). These fruit choices are better options because they contain dietary fiber. A half-cup (4 fluid ounces) of 100% fruit juice does count as ½ cup of fruit in meeting your requirements.

Now, put these recommendations into action! Here are a host of tips and tricks on ways to slip more fruits and vegetables into your diet.

• Stir low-fat or fat-free granola

into a bowl of low-fat

or fat-free yogurt; top with

sliced apples or berries. • Have fruit as a mid-morning

snack. • Add strawberries, blueberries,

or bananas to your

waffles, pancakes, cereal,

oatmeal or toast. • Top toasted whole-grain

bread with peanut butter

and sliced bananas. • Add vegetables like bell

peppers, broccoli, spinach, mushrooms or tomatoes

to your egg or egg white

omelet. • Slip a box of raisins in your

child’s backpack, and pack

one for yourself, too. • Thread grapes and banana

slices on wooden skewers

and freeze for snacking. • Ask for less cheese and

more vegetable toppings on your pizza – try onions,

mushrooms, bell peppers,

and fresh tomatoes. • Spread low-fat cheese and

low-fat or fat-free refried beans between two wholewheat tortillas. Brown on both sides in a pan until

the cheese melts; top with

salsa. • Eat at least two vegetables

with dinner. • Add frozen vegetables like

peas and broccoli to a casserole

or pasta. • Add extra chopped vegetables

to soups and stews. • When making chicken

salad, add a handful of sliced grapes. Fruit is a

good addition to many

salads.

Source: www.fruitsandveggiesmatter. gov.