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Fruits & Veggies: More Matters! An update from Dana Pierce, Nutrition Administrator
Sometimes it’s hard to get enough fruit and vegetables in our diet. If you go to fast food places, you won’t find much in the way of healthy fruit and veggies. I know it seems easier to grab some chips or cookies when you feel like a little snack sometimes, but that’s not a healthy option. Why are fruits and veggies important to eat? They’re low in calories—naturally! They may reduce disease risk, including heart disease, high blood pressure, and some cancers. They’re rich in vitamins and minerals that help you feel healthy and energized. The USDA recommends eating 5–9 servings of fruits and veggies daily. That sounds like a lot, but it’s easy with these tips: • Ensure at least half of your plate is full of fruits and veggies. • Vary your veggies! Fresh or frozen? Cooked or raw? Red, orange, or green? Picking different options will keep meals interesting.
• You can cook frozen or fresh vegetables in the microwave for a quick side dish. • Try a new fruit, vegetable, or recipe twice a month. Frozen and canned produce count—they’re just as nutritious as fresh produce, can be stored long-term, and are perfect for bulking up less substantial meals. Here are some ways to include fruits and vegetables in your meals and snacks throughout the day: • Add fruit to whole-grain cereal, such as sliced bananas, or raisins. • Choose celery sticks or baby carrots with a dip as a side dish instead of chips. • Stir in cooked, frozen, or leftover vegetables, such as peas, chopped asparagus, or sliced mushrooms to cooked brown rice.
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