10 in 10 Challenge: Week 6 Tip

Fruits and Vegetables for a Healthier You
Kathryn Tate, Extension Educator Consumer & Family Sciences
Purdue Extension Montgomery County

We are all worried about our health these days, but many of us don’t do some of the easy things we can do to help our bodies. Today, I’m focusing on eating more fruits and vegetables. There are so many advantages to eating fruits and veggies, and yet, most of us aren’t getting enough. While there is some variation based on your weight and gender, in general, most of us need 1.5 cups of fruit and 2.5 cups of vegetables.

Fruits and vegetables are packed with the vitamins, minerals, and fiber we need to keep our bodies healthy. Many fruits help us fight off illness and heal wounds with their high content of vitamin C. Fruits and vegetables with vitamin A help our eyesight and skin. Fiber helps keep our digestive system healthy and can reduce the risk for heart disease. Fruits and vegetables even help reduce our risks for certain chronic diseases.

It is important to eat whole fruits and vegetables to get their total effect. Fruit juices may seem easier than the fruit itself sometimes, but fruit juices have a higher concentration of sugar than the whole fruit and juices lack fiber. Not only do we need to eat whole fruits and vegetables, we also need to eat a variety of colors of fruits and vegetables because each color of fruit brings with it different nutrients.

How can you get more fruit in your diet? Toss a few sliced strawberries or bananas into your yogurt and add a few pieces of lettuce or spinach to your sandwich for lunch. Try eating an apple or carrots and celery for a snack instead of potato chips or crackers. Reduce your portion of meat and add an extra side of vegetables for dinner. And, finally, you can try having a delicious fruit salad for dessert.

Sources:
http://www.fruitsandveggiesmatter.gov/
http://www.mypyramid.gov/