Login or Register

Vegetable & Fruit Nutrition

Apr 17, 2011 | By LauraH

Vegetables and fruits are high in nutrients like vitamins, minerals and fiber while being low in calories and fat; therefore, they should make up the centerpiece of a healthy, balanced menu. When selecting fruits and vegetables, opt for fresh or frozen. If you decide on canned produce, look for fruit canned in its own juice, without added sugar. Canned vegetables tend to be high in sodium, so check the food label or choose low-sodium varieties. Dried fruits can be part of a healthy diet, but since sugars are concentrated during dehydration, these are high-calorie choices. One-quarter cup of dried fruit is one serving.

Calories and Fat

Most vegetables are very low in calories: To reach 100 calories, for example, you'd need to consume 20 cups of lettuce, 7 cups of cucumbers or 2 cups of baby carrots. Fruit has a higher sugar content than vegetables, but a 1-cup serving of fruit is still calorically low, usually between 80 to 100 calories. Most fruits and vegetables contain trace amounts of fat, with the exception of avocados. However, the fat contained in avocados is mostly monounsaturated fat, which may help reduce the risk of heart disease.

Serving Sizes

The 2010 Dietary Guidelines for Americans indicates that most people in the U.S. don't eat enough fruits and vegetables; their recommendation is simply "Eat more," with a note that the minimum daily intake should be 2 ½ cups. An easier rule of thumb to getting enough health-boosting produce daily is to fill half your plate with fruits and vegetables at each meal.

(USDA Dietary Guidelines for Americans, 2010, see reference 2)

Carbohydrates

If you're diabetic, the need to monitor the carbohydrates found in food is important. If you are new to carb counting, the American Diabetes Association recommends beginning at 45 to 60 g of carbohydrate per meal. Fruits and starchy vegetables both have carbs; there are about 15 g of carbohydrate in one small piece of fruit, ½ cup of fruit or ½ cup of starchy vegetables like corn or sweet potato. Consult your doctor to determine your unique carbohydrate needs.

Vitamins

Fresh produce is an excellent source of a variety of vitamins, many of them cancer-fighting antioxidants. You'll find vitamins C, A, E, K and folic acid in fruits and vegetables. Vitamin C is found in high quantities in citrus fruits, as well as in green bell peppers, broccoli, strawberries, papaya, watermelon, kiwi, green, leafy vegetables and tomatoes. Try squash, sweet potatoes, cantaloupe, carrots pumpkin and apricots for vitamin A. Vitamin E is found in avocado, sweet potatoes, kale, asparagus and dark green, leafy vegetables. Turnip greens, broccoli, kale, cabbage and spinach are good sources of vitamin K. Folic acid, or vitamin B9, is necessary to help the body manufacture red blood cells and to help ensure normal fetal development. Women of childbearing age or who are pregnant need adequate daily folic acid. Folic acid is found in produce in its natural form, folate; citrus fruits and green, leafy vegetables are both good sources of this vitamin.

Minerals

Fruits and vegetables provide the minerals potassium and magnesium. Potassium is important to maintain blood pressure within a normal range and can be found in bananas, prunes and prune juice, oranges and orange juice, apricots, cantaloupe, spinach, split peas, white and sweet potatoes and tomato products. Magnesium is used to maintain muscle, nerve and immune system function, heart rate and bone strength. Green leafy vegetables and peas are good sources of magnesium.

Fiber

Fruits and vegetables contain two types of fiber: soluble and insoluble. Soluble fiber is gel-like and is usually found in the form of pectin, which may help lower cholesterol levels and prevent cancerous tumor formation. Apples, bananas, grapes, carrots and green beans are all good pectin sources. Insoluble fiber helps increase the transit time of the digestive tract and promotes regularity. Brussels sprouts, corn, celery, cauliflower and lettuce are all good sources of insoluble fiber.

References

Article reviewed by Mia Paul Last updated on: Apr 17, 2011

Must see: Photo Galleries

Member Comments