Including fruits and vegetables in your daily food plan is important. People who eat fruits and vegetables are likely to have a reduced risk of some chronic diseases. A balanced plate is half filled with fruits and vegetables. Do you get enough fruits and vegetables?
Fruit & Vegie Facts
Nutrients:
- Most fruits and vegies are naturally low in fat, sodium and calories and have no cholesterol
- Fruits and vegies is a great source of potassium, fiber, vitamin C, vitamin A and folic acid
- Bananas, prunes, dried peaches and apricots, cantaloupe, honey dew and oranges are a great source of potassium. Vegies with potassium include sweet potatoes, white potatoes, white beans, tomatoes, beet greens, soybeans, lima beans, spinach, lentils, and kidney beans. Potassium helps to maintain blood pressure.
- Fruit & Vegies = Fiber. Fiber helps reduce blood cholesterol levels and may lower the risk of heart disease. It also is essential with digestive function.
- Vitamin C is essential for growth and repair of all body tissues, helping cuts and wounds heal, and keeps teeth and gums healthy.
- Vitamin A helps keep eyes and skin healthy and helps to protect against infections.
- Folic Acid helps the body form red blood cells.
- Reduce risk of heart attack and stroke
- May provide protection to some cancers
- May reduce the risk of obesity and type 2 diabetes
- May lower blood pressure, reduce the risk of kidney stones and risk of bone loss
- Lowers calorie intake
- Keep a bowl of fruit on the table
- Peel, cut and refrigerate fruit and raw vegies to have ready when needed for a snack
- When choosing canned fruit - select 100% natural juice
- Vary your choices
- Add fruit to cereals, yogurts, salads or other dishes
- Eat fruit for dessert
- Shred carrots, zucchini or other vegies into meatloaf, casseroles, quick breads, and sauces
- Try grilling vegetables
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