Celebrating National
Fresh Fruit and Vegetables Month
June isn’t
just for celebrating dairy products – it’s also National Fresh Fruit and
Vegetables Month! Summer is just around the corner, which means plenty of fresh
fruits and vegetables will be available!
Eating fruits and vegetables provides health benefits. People who eat more vegetables and fruits as part of
an overall healthy diet are likely to have a reduced risk of some chronic
diseases. Most fruits are naturally low in fat, sodium, and calories; and none
have cholesterol. Fruits also provide
nutrients vital for health, such as potassium, dietary fiber, vitamin C, and
folate (folic acid).
- Calcium: Calcium is essential for healthy bones and teeth. It is also needed for normal functioning of muscles, nerves and some glands.
- Folate: Healthful diets with adequate folate may reduce a woman’s risk of having a child with a brain or spinal cord defect.
- Iron: Important for healthy blood and normal functioning of all cells.
- Magnesium: Magnesium is necessary for healthy bones and is involved with more than 300 enzymes in your body! Inadequate levels may result in muscle cramps and high blood pressure.
- Potassium: Diets rich in potassium may help to maintain a healthy blood pressure.
- Sodium: Assists in normal cell function throughout the body. Most diets contain too much sodium, which is often associated with high blood pressure.
- Vitamin A: Keeps eyes and skin healthy and helps protect against infections.
- Vitamin C: Helps heal cuts and wounds and keeps teeth and gums healthy.
10 Tips to Help you Eat More Fruits and Vegetables
Make it
Visible: Keep a bowl of whole fruit on the table, counter, or refrigerator.
Think about
Taste: Buy fresh fruits in season when they may be less expensive and at their
peak flavor. Add fruits into your recipes for a sweet treat!
Think about
Variety: Buy fruits and vegetables that are dried, frozen, and canned (in water or 100% juice)
as well as fresh, so that you always have a supply on hand. Dazzle your plate
with color! Eating fruits and veggies in a variety of colors — red, dark green,
yellow, blue, purple, white and orange — not only provides eye candy for your plate,
but mixing things up also gives you a broad range of nutrients.
Don’t forget
Fiber: Make most of your choices whole or cut up fruit, rather than juice, for
the benefits that dietary fiber provides. Fruits and vegetables provide fiber
that helps fill you up and keeps your digestive system happy. Diets rich in
dietary fiber have been shown to have a number of beneficial effects, including
decreased risk of coronary heart disease.
Be a Role Model:
Set a good example for children by eating fruit and vegetables everyday with meals or as
snacks.
Wake up with
Fruit: At breakfast, top your cereal with bananas, peaches, or strawberries;
add blueberries to pancakes; and drink 100% orange or grapefruit juice. Or try
fruit mixed with yogurt!
Fruit for
Lunch: Pack a tangerine, banana, or grapes to eat, or choose fruits from a
salad bar. Individual containers of fruits are easy and convenient, too!
Fruit and Veggies with
Dinner: Try adding pineapple to coleslaw, or include orange sections, dried
cranberries, or grapes in a tossed salad.
Snack on
Fruit: Dried fruits are easy to carry and store, making them great snacks.
Keep Produce Safe: Rinse fruits and vegetables before preparing or eating them. Rub fruits briskly under
clean, running water to remove dirt and surface microorganisms. After rinsing,
dry with a clean towel.
No comments:
Post a Comment