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(HealthNewsDigest.com) – Plant-based eating is one of the top food trends emerging in 2020. Eating fruits and vegetables each day may be the simplest and most effective thing Americans can do to lead a healthy long life. Yet, 9 out of 10 Americans do not eat the recommended 5 or more servings a day.
Fruits and vegetables are a unique food category. They are diverse so that there is something for everyone’s taste. They are low in calories, low in sodium, and for the most part, except for a few such as avocados and coconuts, they are low in fat. None have cholesterol. All are rich in vitamins, minerals, fiber and other bioactive compounds that promote health, prevent disease and help to support the well-being of cells in our bodies. Many of these important compounds may work together in a unique combination that can only be found in whole foods.
There is considerable evidence from population studies that those who eat the most fruits and vegetables have the lowest risk for heart disease, stroke, cancer, high blood pressure, birth defects, cataracts, diabetes, and obesity. That is a pretty impressive list.
Not interested you say? You’ll take the easier route and skip fruits and vegetables and simply down a vitamin pill instead. When researchers studied the affects of vitamins C, E, and beta-carotene (a type of vitamin A) in supplements versus foods, food won. Supplemental forms of these vitamins where not as effective as the real food in reducing disease risk. It may be that there is interplay between the vitamins and other substances such as antioxidants or pigments also naturally found in fruits and vegetables. Or, there may be substances in plants, yet to be completely understood, that offer the disease-prevention affect.
The fiber found in fruits and vegetables is the primary food needed to support the good bacteria that resides in your gut. Though humans cannot digest fiber, bacteria can and this provides a valuable resource to keep your immune system functioning properly which helps you ward off invading microbes. When your gut bacteria are well nourished and plentiful they make needed vitamin K, help to reduce your cholesterol, reduce your risk for colon cancer, and help to prevent obesity.
If you are a dedicated vegetable hater and have vowed to eat nothing green – fruits make a great alternative, offering many of the same nutrition benefits of vegetables. Don’t like green beans? Ever considered having fresh peach slices or a dish of blueberries with dinner instead. Offering kids apple or pear slices or a cut up orange for dinner is an excellent substitute when veggies are a turn off. Also consider serving some vegetables like carrots, peppers, cauliflower and broccoli raw rather than cooked and your might get better acceptance from kids.
Some suggestions to help you eat a plant today –
Fill half your plate with fruits and vegetables at every meal or snack.
Add extra fruits or vegetables to recipes, even when they are not called for.
Stock the house with fresh, frozen, canned or dried fruits and vegetables. All varieties offer a nutrition bonus for less calories.
Use sparingly those fruits and vegetables that come with added sugar, syrup, cream sauces or cheese that add calories. Consider these once-in-a-while choices.
Don’t fall for marketing gimmicks like veggie chips or chocolate covered fruits. These are long on fat and calories and short on actual fruit.
If you buy fruit leathers for kids make sure they are 100% fruit.
Drink 100% fruit juice. Dilute it with seltzer, if you prefer, but steer clear of the sugary fruit drinks.
Think of ways to add more fruits and vegetables to your meals and snacks – add a sliced banana or apple to a peanut butter sandwich; use fresh vegetables instead of crackers for dips; couple fruit instead of crackers with cheese; add more chopped celery, cucumber or dried cranberries to tuna salad; add more veggies to chili or stews; or make fruit juice ice pops.
Shopping tip: If you like the convenience or pre-package, cut up fruits or veggies, these pre-prepped options retain the same nutritional value as whole produce. Less work and equally good for you.
© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of 30 books.
Available as eBooks from iTunes and Kindle/Amazon:
Diabetes Counter – the most up-to-date information on managing diabetes
Calorie Counter – a weight loss guide that won’t let you down
Protein Counter – put the latest protein recommendations to work for you
Healthy Wholefoods Counter – planet-friendly eating made easy
Complete Food Counter – food counts and nutrition information at your fingertips
Fat and Cholesterol Counter – newest approach to heart-healthy eating
Available in print from Gallery Books:
Most Complete Food Counter, 3rd Ed.
For more information on Jo-Ann and her books, go to: www.TheNutritionExperts.com