'Fruit and veggies:' more matters

  • Published
  • By Scarlett Goad
  • LRAFB HAWC Dietician
LITTLE ROCK AIR FORCE BASE, Ark. --       Millions of Americans do not eat enough fruit and vegetables for their health and their well being. Do you like fruits and vegetables? Do you eat at least one fruit or vegetable everyday? Well, what are you waiting on? Your health depends on it! 
     All fruits and vegetables provide essential vitamins and minerals, fiber, and other nutrients that are important for good health. Fruits and vegetables are naturally low in
fat and calories, so substituting them for high-calorie foods can be a calorie-reducing
strategy to improve your weight. Research has found compared to people who eat only
small amounts of fruits and vegetables most days to those who eat more generous amounts as part of a healthy daily intake are likely to have a reduced risk of chronic
diseases. These diseases include: stroke, Type 2 Diabetes, high blood pressure, perhaps heart disease and some types of cancer.
     Which is better for you? Fresh, frozen or canned? Fresh and frozen fruits and/or
vegetables are equally nutritious, prior to cooking (in fact, flash-frozen foods may actually retain more of their nutrients). Some nutrients such as B vitamins may be lost during cooking or canning, the fiber remains intact. Cooking breaks down the cell walls of vegetables and fruit increasing the bioavailability and antioxidant activity of certain
compounds, example lycopene in tomatoes. That is why everyone is encouraged to eat a variety of fruits and vegetables every day, fresh and cooked.
     If you are one of those individuals who say "I don't like vegetables and/or fruit," maybe you just haven't found the ones you do like yet. People's taste changes and there are hundreds of ways to prepare fruits and vegetables. Keep in mind any vegetable or fruit is better than none at all -- more matters! Please take the time to visit www.fruitsndveggiesmatter.gov for serving amounts appropriate for you and your family and for recipes visit www.fruitsandveggiesmormatters.org.