Fruit & Veggies – More Matters Month

September is Fruit & Veggie – More Matters Month! Below are some facts about fruits and vegetables. 

Health Benefits of Vegetables 

  • Vegetables are an important part of healthy eating because they provide many nutrients like potassium, fiber, folate/folic acid, and vitamins A, C and E.
    • Potassium helps maintain blood pressure. 
    • Fiber can lower blood cholesterol levels and reduce the risk of heart disease.
    • Folate/folic acid helps the body form red blood cells. 
      • Folate/folic acid is important for women of childbearing age or women who are in their first trimester because having the proper amount of folate in your diet can reduce the risk of neural tube defects and spina bifida during fetal development. 
  • A diet that contains vegetables reduces the person’s risk of stroke, cancer, heart disease, and type 2 diabetes. 
  • It is recommended that someone eats 1-4 cups of vegetables per day. 

For more information, go to https://www.healthyeating.org/Healthy-Eating/All-Star-Foods/Vegetables

 

Health Benefits of Fruits 

  • Fruits are an important part of health eating because they provide many nutrients like potassium, fiber, vitamin C, and folate/folic acid. 
    • Potassium can reduce your risk of heart disease, stroke, kidney stones, and bone loss. 
    • Folate/folic acid helps the body form red blood cells. 
  • Eating a diet that has a lot of fruit reduces your risk of stroke, cardiovascular disease, type 2 diabetes, and certain cancers. 
  • It is recommended that someone eats 1-2.5 cups of fruit per day. 

For more information, go to https://www.healthyeating.org/Healthy-Eating/All-Star-Foods/Fruits

Information Courtesy of the Dairy Council of California

 

Tips for Eating More Fruits and Vegetables 

  • Take fruit and vegetables to work or school as a snack. 
  • Eat fruit and vegetables in their season. 
    • They will be cheaper and taste better. 
  • Cook vegetables as quickly as possible, so that they don’t lose their nutrients. 
  • Make a smoothie.
  • Try to incorporate fruits and vegetables into each meal. 
    • For breakfast, put fruit on top of your cereal.
    • For lunch, add tomatoes, cucumbers, grated carrots, or lettuce to your sandwich. 
    • For dinner, add vegetables to stews and casseroles for a tasty addition. 
    • For dinner, add mushrooms or spinach to pizza for some color. 
    • Add a salad to a meal if there aren’t enough vegetables. 
    • The goal should be to have at least half of the plate be vegetables or salad. 

For more information, go to https://www.nutritionfoundation.org.nz/nutrition-facts/food-groups/fruit-and-vegetables

Information Courtesy of the NZ Nutrition Foundation