How Can I Fit It All In…I Am So Busy?
How can you conveniently get the adequate amounts of fruits and vegetables you need? In this day and age, there are many options for quick and convenient sources of fruits and vegetables. Access is the key. It just takes a little planning and a focus on choosing these options. Almost all of the fast food restaurants have fresh fruit and vegetable options – apple sauce, apple dippers, fresh salads, side salads, baked potato with broccoli, apple juice, chili, and apple and walnut salad, to name a few. When dining out make a point to focus on vegetable side dishes, salads, soups and baked potatoes.
In the grocery store there is a large variety of conveniently prepared and pre-packaged, ready-to-eat fruits and vegetables, dried fruits, trail mix, and frozen and canned fruits and vegetables.
When preparing and cooking meals at home, integrate fruit and vegetables. Some tips to get you started include:
- Cut up fruits and vegetables in advance and store them in small plastic bags for individual servings.
- Use 100 percent frozen juice or frozen fruit in smoothies. Frozen fruit minimizes the amount of ice while providing a nutritious drink for those on the go.
- Sprinkle raisins or other fruits you like into salads, baked goods, yogurt, or cereal.
- Use your food processor to chop vegetables finely and add to soups, ground beef, or sauces.
- Include lettuce, tomato, and onions on all your sandwiches.
- Add spinach to pasta and egg dishes.
- Give your omelets a boost by adding a handful of chopped veggies like peppers, onions, and mushrooms.
- Add fresh fruit to your salads – oranges, grapes, kiwi, apples, and avocado.
- When grilling don’t forget to grill sliced veggies and fruit for a tasty treat! Brush veggies with canola oil and grill for only a couple of minutes on each side over medium heat.
- Top breakfast cereal with a serving of fresh fruit.
- Mash bananas and add to oatmeal, pancakes, and waffles!
How Can I Afford to Eat So Many Servings When They Are Expensive?
When compared to the cost of meats and seafood, vegetables are a bargain. A pound of bananas is approximately $0.50 while a pound bag of cheese filled pretzels costs $2.50. A pound of tomatoes costs $1.50 while a pound of potato chips costs $2.79. In the long run, the health benefit gained from eating a diet rich in fresh fruits and vegetables can save you money in the form of less doctor’s office visits due to reduced risk of disease.
Are Supplements Just as Good?
It is now believed that dietary supplements do not have the same health benefits as a diet rich in fruit and vegetables because taken alone, the individual antioxidants do not appear to have as powerful an effect. It is thought that the pure compound either loses its potency or may not behave the same way as the compound in the whole food (see Reference 2). It is the natural combination of phytochemicals in fruits and vegetables that is responsible for their potent health benefit. The additive and synergistic effect is a result of the complex mixture of phytochemicals found in whole foods (see References 3-4). This cannot be achieved in a tablet or pill.
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 Centers for Disease Control and Prevention 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
How to Get Started?
Start by determining the number of servings of fruits and vegetables you should be eating daily compared to the number that you are eating. Use one of the Web site resources above to guide you or use the rule of thumb that a half cup of a cooked vegetable or canned fruit or one cup of a raw vegetable or fruit is equivalent to one serving.
Next, start slowly by incorporating one change into your diet. Add a single serving of fruit or vegetable and have others in your family help decide what new foods to include so you ensure you are including the preferred items of the entire family. For example, focus on adding one fruit serving to your diet that is high in antioxidants, the darker in color the better, such as one cup of blueberries or strawberries or an 8-ounce glass of grape juice. Once that becomes a habit (about 2 to 3 weeks), add one serving of vegetable to your daily intake such as ready-to-eat baby carrots or slices of red bell pepper and fat-free Ranch dressing for an afternoon snack, and so on until you have reached your goal.
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!
References:
1. 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.
2. 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
3. Sun J, Chu Y-F, Wu X, Liu RH. Antioxidant and antiproliferative activities of vegetables. J Agric Food Chem. 2002;50:6910-16.
4. Eberhardt MV, Lee CY, Liu RH, Antioxidant activity of fresh apples. Nature 2000;405:903-4.