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Mother Nature is so smart! Each spring I’m reminded how sweet her
wisdom is to color fruits and vegetables just so we humans can easily
choose the most nutritious of her offerings.
Visit your local grocery story to find all the colors of
the rainbow
right there in the produce aisle. Keep it natural: when you see a
package labeled “fruit flavored,” ignore it. Run, don’t walk, and buy
some fresh fruits and vegetables. That’s where you’ll find the best
nutrition.
For more than 100 years, researchers have studied and
tested, analyzed
and inspected fruits and vegetables. They’ve proven decisively that
fruits and vegetables contain unique substances: antioxidants,
vitamins, minerals and phytochemicals that protect us from disease and
promote good health.
Because most fruits and vegetables are virtually fat
free, they are the perfect food for those trying to lose weight. Also,
people who eat plenty of fruits and vegetables maintain their weight
loss more successfully.
Recent recommendations for getting enough water into
your daily diet
advise that including fruits and vegetables can help you meet daily
fluid requirements. That’s because most are full of water.
Finally, even those vegetables that contain fat,
including avocados and olives, offer heart-healthy monounsaturated fat.
The Experts Tell Us
The USDA’s Dietary Guidelines has upped the
recommendations for fruits
and vegetables. The old guidelines called for 3-4 servings of veggies
and 2-4 of fruit, but most consumers didn’t understand what a serving
of fruit or vegetable looks like.
The new recommendations are easier, and more specific.
For the average
2,000 calorie a day diet, eat at least 4 1/2 cups of fruits and veggies
daily, more or less depending upon your individual needs.
For
those watching their weight
,
most nutritionists agree: eat as much as you want of crunchy
vegetables. Snack away on salad greens, peppers, cucumbers, celery and
even carrots. These vegetables are fine sources of fiber and so low in
calories that you can virtually eat all you like without interfering
with your weight loss or maintenance.
Don’t add fatty salad dressings. Dress with some
flavorful vinegar and a squeeze of fresh lemon or lime.
Paint your plate with deep colors and enjoy the flavor
and anti-cancer nutrients.
Green: The greens are known for their folic acid,
a B vitamin,
but are also rich in vitamins A and C, and other phytochemicals. Some
are good sources of calcium. The darker the green color, the more
nutritious the vegetable. Leafy or crunchy, all greens give you the
green light for good health. Some of the best are broccoli, kale and
vegetables from the cruciferous family, including cabbage and Brussels
sprouts.
Orange: The orange fruits and vegetables offer a
treasure trove
of beta carotene. The Harvard School of Public Health tells us that
carotenoids are precursors to vitamin A and act as powerful
antioxidants. They protect cells from the ravages of oxidation and
promote cell immunity. Some of the best are mango, cantaloupe and
apricots. Sweet potatoes are full of good nutrition: baked, roasted or
mashed, they are a superior choice in potato.
Berry, Berry Good! All berries are so easy to
like, and do so
much for our immunity. Phytochemicals in red berries and fruits,
including lycopene and anthocyanins, are being studied extensively for
their protective benefits.
The California Strawberry
Commission says eating strawberries gives you “The Red Edge” for a
healthier life. They report research which shows that eating only eight
strawberries a day may help reduce the risk of heart disease and some
types of cancer, preserve memory and lower blood pressure. Like all
berries, strawberries are low in calories and packed with high levels
of fiber, vitamin C and other antioxidants that help bolster the immune
system.
Blueberries are super fruits, high in antioxidants
including vitamins C
and A. They also offer 3.5 grams of fiber per cup. The U.S. Highbush
Blueberry Council reports that there is growing evidence that
blueberries are feisty little disease fighters.
Researchers have found that blueberries are number one
in antioxidant
activity, compared to 40 other fresh fruits and veggies. They credit
anthocyanin, the pigment that gives blueberries their color, as the
active antioxidant.
Other research points to anti-aging properties of
blueberries, as well
as their ability to lower risk for arterial plaque build-up and provide
protection from urinary track infections.
Raspberries or blackberries, elderberries or
boysenberries: members of
this berry group offer vitamins, minerals and phytochemicals to slow
down the aging process, boost immunity, and protect against chronic
disease.
Other Reds: Besides berries, there’s good reason
to make red the
color of your true heart’s delight. Rosy fruits that are helpful in
promoting urinary tract and heart health as well as reducing risk for
some cancers include cherries, cranberries, pink and red grapefruit,
red grapes, red apples and pomegranates.
Red vegetables to love include beets, red peppers,
radishes, rhubarb, radicchio and tomatoes.
Whether they're fresh, frozen, canned or dried, all
fruits and
vegetables give you nutrition that can’t be obtained by taking a pill.
The hidden substances in fruits and vegetables are best when they’re
eaten in food.
Do you need help with your diet and nutrition? Are
you ready to
start making a difference in your life and take the best care of
yourself possible? eDiets can help -- with more than 20 fantastic
programs to choose from including our Heart Smart plan, get started
today by clicking
here and
completing a free profile.
eDiets Chief Nutritionist Susan L. Burke is a
Registered and
Licensed Dietitian, and a Certified Diabetes Educator who specializes
in both general and diabetes-related weight management.
