Fruit and vegetables - more really does matter!

  • Published
  • Health and Wellness Center
TRAVIS AIR FORCE BASE, Calif. --  A diet rich in fruits and vegetables may reduce the risk of chronic diseases such as heart disease, stroke and diabetes.

Fresh fruits and vegetables are foods that you can eat more of because they are lower in calories and fat but high in fiber. You can eat many more fresh fruits and vegetables than other foods for fewer added calories and without the burden of extra pounds. A whole plateful of steamed veggies and fresh fruit will help to fill you up as well as to resist the urge to snack on foods that are higher in fat, sugar and sodium.

Dependent on your age, your gender and your daily physical activity level, your daily intake should range from 5-9 servings of fruits and vegetables each day. Visit www.mypyramid.gov and www.cdc.gov for more individualized guidelines and additional information. Think the rainbow for a healthy diet and remember to eat different colored fruits and vegetables for added health benefits every day.

Eating at least 5 servings of fruits and vegetables each day could prevent as many as 20 percent of all cancers, 35 percent the stroke death rate for men and 25 percent the stroke death rate for women. Fruits and vegetables are nutrient dense and provide phytonutrients that are important to good health.

The following suggestions will increase the color and the wealth of nutrients in your diet each day by adding fruits and vegetables.

Try a yogurt parfait by combining nonfat yogurt with blueberries, blackberries, raspberries and a high fiber cereal.

Use fruits and veggies as your snack each day (baby carrots, jicama sticks, red pepper slices, melon slices or a kiwi.)

Spice up your salad at lunch or dinner with sliced apples, pears, dried cranberries, raisins or dried cherries.

Add fresh frozen dark leafy greens to soup to give some added flavor and fiber or steam some summer veggies and place into a whole grain pita with hummus and salsa.

Remember to have at least two different kinds of vegetables for dinner each night and make half of your plate vegetables.

Have fresh fruit for your dessert rather than ice cream.

The Commissary will feature healthy cooking demonstrations showcasing fresh fruits and vegetables and recipe cards. For more information, contact a registered dietitian at the Health and Wellness Center or the David Grant USAF Medical Center.