Incorporating fruits and vegetables into your daily routine is part of a healthy diet and lifestyle. The Centers for Disease Control and Prevention developed a program called "Five a Day" to encourage everyone to eat two servings of vegetables and three servings of fruit a day. According to Fruits and Veggies More Matters, the benefits of increasing your fruit and vegetable intake include healthier weight maintenance, decreased hunger and a better intake of vitamins and minerals.
Year-Round Fruits and Vegetables
Bananas, avocados, apples, broccolini, bok choy, and bell peppers are available all year at most grocery stores, according to Fruits and Veggies More Matters. Rich in vitamins C and beta-carotene, they provide powerful antioxidant protection and help nourish your skin and eyes. Avocados provide healthy fats that can help protect you against heart disease.
Summer Fruits and Vegetables
During the summer months, make sure you add seasonal raspberries, blueberries, cherries, green beans, summer squash and zucchini. Raspberries, blueberries, and cherries are packed with antioxidants to help protect you against free radical damage. Green beans are easy to make into casseroles and as a side dish. Summer time means outdoor cooking and adding squash and zucchini to the grill can spruce up a barbecue.
Fall Fruits and Veggies
Swiss chard, broccoli, endive, pineapple, and passion fruits are available when the weather starts to cool off. Swiss chard and endive can be added to your regular lettuce mix to spice of the texture and flavor. Pineapples and passion fruits are packed with vitamin C to help your immune system battle any fall colds and flus that can plague you.
Winter Fruits and Veggies
Winter can bring lower temperatures, but not a limit on the availability of vegetables and fruits. Kale, collard greens, radicchio, oranges, and pears are all winter vegetables and fruits. Radicchio can be found in baby green salad mixes. Try making new dishes with kale and collard greens to keep your beta-carotene levels up. Add orange juice to your favorite smoothie recipe and try snacking on pears for a low calorie snack.
Daily Servings
Each serving of fruit or vegetable is 1/2 cup. You should strive to get in two 1/2-cup servings of vegetables and three 1/2-cup servings of fruit. If you are very active or have a physically demanding job, you can increase your servings to maintain a healthy body weight. Adding more fruits and vegetables is easy, chopping up strawberries and top your salad for a sweet surprise. Top a baked potato with broccolini and a sprinkling of parmesean cheese. Make yourself some fresh apple and carrot juice for a refreshing afternoon drink.
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