CAPT Ross sat on the couch, reading the cover of her magazine. The headline read, “Is Your Diet as Healthy as It Could Be?” Lisa thought about what she had eaten for the day…breakfast was a bowl of cereal with nonfat milk and a cup of coffee followed by two doughnut holes from the break room at work. Lunch consisted of a deli sandwich and a bag of fat free potato chips from the nearby restaurant. Dinner was rotisserie chicken from the grocery store, rice and beans, and corn. And, finally the evening was topped off with a night-time snack of low-fat popcorn and two handfuls of cheese crackers. It seemed to be healthy…no fried food, no sugary snacks or desserts…but was it? There are two important missing food groups. Can you tell what they are? Well, as Lisa read into the article, it was talking about increasing fruit and vegetable intake and the benefits to our health.
What is All the Hype?
The results of a recent analysis of the level of fruit and vegetable consumption among adults from the 2005 Behavioral Risk Factor Surveillance System (BRFSS) indicated that only 33 percent of adults consumed fruit two or more times per day and only 27 percent ate vegetables three or more times per day (see Reference 1). So why is there all this hype about eating more fruits and vegetables? Evidence indicates that eating more fruit and vegetables can lower a person’s risk for chronic diseases such as certain cancers, cardiovascular disease, stroke, Alzheimer’s disease, cataracts, and some of the functional declines associated with aging (see References 2-3). In addition, eating them as part of a balanced diet can assist with weight loss and weight maintenance (see Reference 4). Fruit and vegetables are full of essential vitamins, minerals, fiber, and phytochemicals (the bioactive, non-nutrient plant compounds that have been linked to reductions in the risk of chronic diseases).
How Much Should I Eat?
As was analyzed in the above BRFSS, most people do not eat enough fruit and vegetables. One of the Healthy People 2010 health objectives is to increase to 75 percent the percentage of people older than 2 years of age who eat at least two daily servings of fruit and increasing to 50 percent the number of people over 2 years who eat at least three servings of vegetables (see Reference 5). If you are looking for help in increasing the number of fruit and vegetable servings in your diet each day, a great place to start is at the Centers for Disease Control and Prevention (CDC) Web site: www.fruitsandveggiesmatter.gov, where you can calculate your goal amounts of fruit and vegetables based on your weight, age, and activity level. This site also contains a wealth of information on portion sizes, recipes, and tips to help you meet these goals. Another site that can provide great guidance on fruit and vegetable consumption is www.mypyramid.gov. Here you are able to tailor the Food Guide Pyramid to your unique needs and track how much you eat on a daily basis using the tools provided.
A Rainbow of Colors
So, which fruit and vegetables should you incorporate into your diet? Fruit and vegetables come in a wide variety of colors and flavors, and are probably the most colorful of the foods that we have available for consumption in our diet. It is what makes up these colors that make fruits and vegetables so healthful and beneficial to us. To get a healthy variety, think about the colors of the rainbow. Strive to eat some of each color of the rainbow everyday. Examples include orange sweet potatoes, red bell peppers, yellow tomatoes, purple plums, green beans, blueberries, and black beans. Make it a game to eat a fruit or vegetable from each of the color groups every day.
Where Can I Get More Information?
There are many very excellent internet resources to find more information on fruit and vegetable consumption, serving sizes, recommended daily intake, recipes, and tips for achieving a healthier diet and lifestyle.
The CDC Web site: www.fruitsandveggiesmatter.gov
The U.S. Department of Agriculture Web site: www.mypyramid.gov
The Produce for Better Health Foundation: www.fruitsandveggiesmorematter.org
The United Fresh Produce Association: www.uffva.org
Reflecting back on CAPT Ross’s diet, she had consumed about two servings of vegetables (the beans and corn) for the entire day and no fruit. Things she can do to improve her intake of fruits and vegetables are for breakfast add 1 cup of blueberries to her cereal. Instead of the doughnut holes for a snack, she could substitute dried fruit. At lunch, add lettuce and tomatoes to the deli sandwich and have a side salad instead of the bag of fat free potato chips. And in the evening, have a bowl of sliced watermelon along with the low-fat popcorn instead of the cheese crackers.
This approach is a positive one since you are focusing on what to add to your diet versus what to take away, which is always a positive thing. So, start today by making one change…eat, enjoy, and be healthy!
Please look for the second article in this series where additional information is discussed on how to increase your fruit and vegetable intake.
References:
1. Centers for Disease Control and Prevention, Fruit and vegetable consumption among adults – United States, 2005, Morbidity and Mortality Weekly Report. March 16, 2007;56:213-217.
2. U.S. Department of Health and Human Services, U.S. Department of Agriculture. Dietary Guidelines for Americans, 2005. 6th ed. Washington, DC: U.S. Government Printing Office; 2005. Available at http://www.health.gov/dietaryguidelines.
3. Lui, Rui Hai. Health benefits of fruit and vegetables are from additive and synergistic combinations of phytochemicals. Am J Clin Nutr 2003; 78(suppl):517S—20S
4. Rolls BJ, Ello-Martin JA, Tohill BC. What can intervention studies tell us about the relationship between fruit and vegetable consumption and weight management? Nutri Rev 2004;62:1-17.
5. U.S. Department of Health and Human Services. Healthy People 2010. Washington, DC: U.S. Department of Health and Human Services; 2000. Available at http://www.health.gov/healthypeople.