A diet rich in colorful fruits and vegetables contributes to a healthy body and healthy weight. Fruits and vegetables contain unique compounds that help ward off chronic disease. Fresh produce can also provide you with energy to fuel your days without saturated fats, sodium, added sugars or trans fats.
Significance
The American Heart Association recommends consuming at least 4½ cups of fruits and vegetables daily. The U.S. Department of Agriculture, or USDA, MyPyramid recommends even more as a minimum, with 1½ cups of fruit and 2½ cups of vegetables daily. Just 11 percent of Americans consume two servings of fruit and three servings of vegetables daily, reports "Scientific American" in a March 19, 2007, issue.
Disease Prevention
The USDA reports that a healthy diet that includes ample amounts of fruits and vegetables can reduce your risk for developing stroke, heart disease, diabetes and some cancers. The potassium found in fruits and vegetables can offset bone loss and prevent the development of kidney stones. Fruits and vegetables contain compounds in unique ratios, such as antioxidants, sterols, phytochemicals, flavonoids and lignans, that cannot be duplicated in supplements.
Weight Control
Most fruits and vegetables are low in calories and fat. Snacking on watery, fibrous vegetables instead of more calorie-dense foods such as pretzels, chips or candy can help you keep your calorie intake under control and prevent weight gain. Fruits satisfy a sweet tooth and offers more nutrients and fewer calories and less fat than most desserts such as cakes, cookies or ice cream.
Fiber Benefits
Fruits and vegetables contain high amounts of fiber. The American Dietetic Association, or ADA, recommends Americans consume at least 25 g of fiber daily if you are a woman younger than 50 years of age and 38 g daily if you are a man younger than 50 years of age. Your needs are lower, 21 g for women and 30 g of men, after 50 years of age. Fiber is one of the elements in fruits and vegetables that helps to fight heart disease and diabetes. In addition, fiber keeps your digestive tract running smoothly. The ADA says just 2 cups of fruit and 2½ cups of vegetables daily help you meet your fiber requirements.
Incorporation
Incorporating the recommended servings of vegetables and fruits daily is not difficult. Add a serving of fruits of vegetables to every meal and snack. Try a banana on your ready-to-eat cereal, ½ cup of raisins in your oatmeal or a glass of orange juice at breakfast. For lunchtime, add spinach and tomatoes to your sandwich, order vegetable soup or eat baby carrots instead of chips as a side dish. At dinner, include zucchini and peppers in your marinara sauce, serve a large green salad alongside meat and potatoes or mix broccoli or peas into macaroni and cheese. For snacks, make fruit smoothies, have berries with yogurt or enjoy celery and red pepper strips with dips instead of chips or crackers.
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