HOW IMPORTANT ARE FRUITS AND VEGETABLES?
Fruits and vegetables should form the basis of every diet. You should include them in every meal and they should be your first choice for snacks. According to the National Health and Nutrition Examination Surveys, the risk of cardiovascular disease is reduced in people who eat more than three servings of fruits and vegetables a day. In fact, evidence shows that adults who eat at least 5 servings of fruits and vegetables a day cuts in half the risk of developing cancer of the digestive and respiratory tracts. Additionally, eating plenty of vegetables can help with weight control as they are high in fiber, creating a feeling of fullness.

CHILDREN’S REQUIREMENTS
The minimum daily number of servings of fruits and vegetables vary with age among children. Ages 1-2 years need at least 2 to 3 servings of vegetables, for example 2 tbsp of peas or 2 slices of cucumber, and 2 servings of fruit such as 1/2 an apple or 4 ounces of fruit juice. This also applies to children 3-5 years of age but now serving sizes are a bit larger. Instead of 1/2 of an apple they can be offered 1 whole apple or peach for example. School age children, ages 6-12, require a minimum of 3-5 servings of vegetables and 2-4 servings of fruits each day. Here, serving sizes would include 1 cup of salad or 1/2 cup of cooked vegetables, a whole apple or a cup of berries. Most children love fruit and and will at some point begin to ask for it once it’s introduced into their diet.

ADULT REQUIREMENTS
The American Heart Association, the National Cancer Institute, and the American Cancer Society all recommend adults eat at least 5 servings of fruits and vegetables daily. However the United States Department of Agriculture (USDA) has increased it’s recommendation from five to nine daily servings. Meeting this minimum requirement is not difficult but according to some experts, we as Americans fail to do so. A good start would be to have cereal topped with a banana for breakfast, a small bag of carrots as a snack, a side dish of green beans and a salad with your dinner. Serving sizes among adults would include a whole fruit or 1 cup of your favorite vegetable. And remember, 5 daily servings of fruits and vegetables is the minimum requirement. It’s much healthier to have at least 5 servings of vegetables and 4 servings of fruit each day.

ANTIOXIDANT PROPERTIES
Fruits are naturally sweet, are high in vitamins and fiber, and low in calories and fat. Scientific research indicates that just an increase of one to two servings of fruit a day can dramatically reduce your risks to many diseases. Additionally, fruits are rich in antioxidants. Antioxidants destroy harmful substances in the body, called free radicals, which can build up and even cause cancer. Fruits also contain phytochemicals. These are chemical compounds found naturally in plants. Two types of phytochemicals to look for are flavonoids and carotenoids. Together, these naturally occurring compounds have powerful antioxidant qualities.

Vegetables such as broccoli, cauliflower, brussels sprouts, and cabbage are particularly beneficial for health. They also contain phytochemicals and other nutrients that help neutralize and destroy cancer-causing substances before they have a chance to cause harm in our bodies. These vegetables are also rich in fiber, beta-carotene, vitamins C and thiamine, calcium, potassium, and iron. Carrots are also a rich source of beta-carotene. As an antioxidant, beta-carotene helps protect against cardiovascular disease and cancer.

PREPARING VEGETABLES
When cooking vegetables, keep in mind that the nutrients in our vegetables are easily destroyed by heat. It is best to eat at least some of your daily servings raw such as in salads, baby carrots, or celery sticks. When you do cook vegetables, do so for the minimum amount of time and in as little liquid as possible in order to retain their valuable nutrients. The best methods of cooking vegetables include steaming, stir-frying, sauteing, microwaving, or poaching. In addition, avoid adding saturated fats like butter or cream sauces. You can spice up your vegetables and keep your calorie count down by adding some freshly chopped herbs or ground pepper, or lemon.

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Contributing Editor: Becky Bullard

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Tagged as: Healthy Eating, Nutrition