Health Tips

DIET AND NUTRITION

" How to Increase Your Intake of Fruits and Vegetables

Many people are aware that nutrition experts recommend eating at least five servings of fruits and vegetables a day. But, if asked how many servings they consume on a daily basis, many folks don't know if the pickle on their sandwich—or even the lemon wedge in their tea—qualifies as a "serving."

A prolific body of evidence links produce intake to everything from lower blood pressure to a reduced risk of cancer and better vision. Fruits and vegetables also add fiber, vitamins, minerals, and potentially valuable plant compounds like antioxidants to the diet. And as an extra bonus, fruits and vegetables also add flavor, variety, and texture to meals at a generally low calorie cost.

In fact, non-starchy vegetables contain roughly only 25 calories per half-cup serving; a serving of fruit averages only about 60 calories.

More than five ways to get to Five-A-Day

Increasing your intake of fruits and vegetables doesn't require a major diet overhaul; just tweaking your usual eating habits a wee bit can make a really big difference. At breakfast, for example, try to incorporate produce into whatever you're already eating. Add fresh or dried fruit to cereal or yogurt, warm up some frozen berries and serve over pancakes or waffles, scramble an egg with a large handful of pepper strips and onions, or spread toast with a thin layer of peanut butter and top with banana slices. And if you order breakfast out, just include a carton of orange or tomato juice with your order.

At lunch, add lettuce (dark leaves, if you have a choice) and tomatoes to sandwiches and garnish your plate with a few grapes, a melon wedge, or some cherry tomatoes. Don't worry about getting a full serving of produce; small consistent extras will add up. Another option: fill pita bread with deli meat or tuna and a half-cup or more of chopped vegetables like tomato, bell pepper, onion, or spinach tossed with salad dressing. In cold weather, try ordering up a vegetable-based soup like minestrone or split pea. Many fast food restaurants now sell side-salads, which can add a "produce" boost to burgers and fries.

At dinner, experiment with dishes such as stews, stir-fries, curries, or pasta dishes that mix vegetables with meat and poultry. Gradually increase the ratio of vegetables to other items. Because the flavors change dramatically, cooking vegetables in novel ways may also pique your palate. For example, try roasting some root vegetables, or steaming fresh greens until they are just cooked, and then sauté them in a little olive oil and fresh garlic. Try to routinely begin dinner with a tossed salad, a fruit cup, or a cup of vegetable-based soup.

And for a really grand finale? Desserts like warm baked apples with a dollop of vanilla ice milk, fresh kiwi or strawberries dipped in chocolate sauce, ripe pear wedges drizzled with caramel, or a split banana topped with a small scoop of sorbet or ice cream, crushed pineapple, and syrup all contribute to the five-a-day cause. Who knew it could taste so good?

What's a serving?

The U.S. Food Guide Pyramid recommends three to five servings of vegetables and two to four servings of fruit per day.

A vegetable serving is...

1/2 cup chopped raw, non-leafy vegetables
1 cup of leafy, raw vegetables
1/2 cup cooked vegetables
1/2 cup cooked beans, peas, or lentils
1 small baked potato
3/4 cup vegetable juice

A fruit serving is...

1 medium raw fruit
1/2 grapefruit, mango, or papaya
3/4 cup juice
1/2 cup berries or cut-up fruit
1/2 cup canned, frozen, or cooked fruit
1/4 cup dried fruit