Health Concious

Eat More Fruits And Vegetables

Fruits and vegetables contain a variety of nutrients, fibers and phytochemicals (plant substances) with various, health-enhancing properties. A growing body of research shows that eating more fruits and vegetables decreases the risk of chronic diseases such as cancer, heart disease and stroke. There also is evidence that regular consumption of these plants may play a role in controlling obesity, high blood pressure, birth defects, age-related cataracts, and diverticulosis.
Dietary experts recommend a minimum of 2 servings of fruit, and 3 servings of vegetables daily. This is supported by many health organizations and groups who have issued nutrition guidelines, including:

U.S. Department of Agriculture/U.S. Department of Health and Human Services Dietary Guidelines for Americans, 2000
U.S. Department of Agriculture Food Guide Pyramid
American Heart Association Dietary Guidelines
American Cancer Society Dietary Guidelines

Researchers say that about 27 percent of women and 19 percent of men consume the recommended 5 or more servings of fruits and vegetables daily. The average American eats only about 1.5 servings of fruit and 3.3 servings of vegetables. A serving may be smaller than you think. Each of the following is equal to a serving:

1 medium-sized piece of fruit
1 cup of raw leafy vegetables
three-quarters cup (6 fluid ounces) of 100 percent fruit or vegetable juice
one-half cup cooked or canned vegetables (including beans or peas) or fruit
one-quarter cup dried fruit

Sales surveys indicate that Americans might not be purchasing produce that is "nutrient dense." The top five picks for fruit and for vegetables are:

head (iceberg) lettuce
tomatoes (including sauces)
potatoes (mainly French fries)
bananas
oranges (mainly as juice)

According to the recently released Dietary Guidelines for Americans, 2000 the following fruits and vegetables are the best sources of vitamin A (carotenoids), vitamin C, folate (a B vitamin) and potassium — nutrients most often linked to health benefits:
Vitamin A (carotenoids)

Orange vegetables: carrots, sweet potatoes, pumpkin
Dark-green leafy vegetables: spinach, collards, turnip greens
Orange fruits: mango, cantaloupe, apricots
Tomatoes

Vitamin C

Citrus fruits and juices, kiwi fruit, strawberries, cantaloupe
Broccoli, peppers, tomatoes, cabbage, potatoes
Leafy greens: romaine lettuce, turnip greens, spinach

Folate

Cooked dry beans and peas, peanuts
Oranges, orange juice
Dark-green leafy vegetables: spinach, mustard greens, romaine lettuce
Green peas

Potassium

Baked white or sweet potatoes, cooked greens (spinach), winter (orange squash) Bananas, plantains, dried fruits like apricots and prunes, orange juice
Cooked dry beans (baked beans) and lentils

Source: Dietary Guidelines for Americans 2000