University of Wisconsin - Extension

WAUTOMA, Wis.—Eating a variety of fruits and vegetables can help you feel better today and stay healthy for tomorrow. A healthy diet with lots of different fruits and vegetables can help reduce your risk of developing heart disease, type 2 diabetes, high blood pressure and certain cancers, says Barb Barker, University of Wisconsin-Extension 4-H Youth Development Agent for Waushara County.

In addition to contributing a variety of vitamins and minerals, fruits and vegetables also contribute phytochemicals and antioxidants. Plants produce phytochemicals to protect themselves from diseases, insects and other things that threaten their health. The human body uses these phytochemicals for similar benefits. Antioxidants and other phytochemicals help slow the degeneration of the cells in our bodies as we age.

“No one fruit or vegetable is responsible for reducing your risk of chronic diseases, so it's important to mix up your choices as you eat fruits and vegetables from day to day,” Barker says.

Americans are advised to eat more dark green veggies such as broccoli and kale. Orange vegetables like carrots and sweet potatoes should also be part of your weekly fare, along with beans and peas such as pinto beans, kidney beans, black beans, garbanzo beans, split peas and lentils. So far, scientists have been unable to capture all these beneficial nutrients and phytochemicals in pill form, so there is really no good substitute for a balanced diet with a variety of fruits and vegetables.

The food service industry knows a colorful plate is likely to increase one's appetite and so fruits and vegetables are used as garnishes. When planning meals at home, think about the different colors in foods you serve and how a variety can increase the appeal of meals. The Produce for Better Health Foundation estimates that we eat about 20 different fruits and vegetables a week. There are many more available to add new tastes, textures and colors to meals and snacks. Challenge yourself to try a new fruit or vegetable each week.

The U.S. Centers for Disease Control and Prevention reports that less than one of four Wisconsin residents meets a minimum recommendation of five or more servings of fruits and vegetables on a daily basis. Newer recommendations call for at least nine servings (4 ½ cups) of fruits and vegetables a day. UW-Extension offers these steps you can take to easily incorporate more fruits and vegetables into your meals and snacks.

-- Add fruit, such as raisins, dried cranberries, bananas or strawberries to your cereal

-- Mix fruits, such as blueberries in muffins, pancakes or waffles

-- Top pancakes or waffles with applesauce or sliced berries

-- Add vegetables, such as broccoli, mushrooms or tomatoes to your eggs

-- Pack several pieces of fruit and cut up vegetables to snack on throughout the day

-- Eat some raw vegetables with your sandwich instead of chips or fries

-- Eat a large salad with low-fat dressing for lunch or dinner

-- Add canned peaches to low-fat cottage cheese

-- Add carrots, mandarin oranges or grapes to a tossed salad or coleslaw

-- Add fruit to meat dishes, such as chicken with apricots

-- Have fruit for dessert, such as baked apples or fruit kabobs

-- For a snack, try apples with peanut butter or add berries to frozen yogurt

-- Keep washed, cut up vegetables in the refrigerator and a bowl of washed whole fruit on the table or kitchen counter

-- Add shredded carrots or zucchini to ground meat entrées, such as meatloaf

-- Try a veggie pizza or veggie entrée, such as vegetable stir-fry

-- Incorporate a variety of vegetables and beans into soups and stews

-- Pick up ready-made salads from the produce shelf for a quick salad any time

-- Whip up a smoothie with fresh or frozen fruit, ice and low-fat yogurt

-- Keep your kitchen stocked with a variety of frozen and canned fruits and vegetables

You can encourage kids to eat fruits and vegetables in a number of ways. Begin by setting an example by eating fruits and vegetables throughout the day. Let kids decide what fruit or vegetable will be part of a meal or snack. Also, when shopping let them pick a new fruit or vegetable to try. Many children go through phases when they prefer different foods to be kept separate on their plates, which often holds true when it comes to fruits and vegetables.

Fresh fruits and vegetables are available in stores all year and local farmer's markets are bursting with fresh selections in the summer and fall. Wash fruits and vegetables in cold, drinkable water before eating or cooking them to remove any bacteria, dirt or pesticide reside. Use a brush or rub briskly as you wash sturdy fruits and vegetables like melons and sweet potatoes. If you raise surplus vegetables and fruits or want to preserve those you buy at the store or farm market, UW-Extension has current information on canning and freezing fruits and vegetables.

For more information, contact your county UW-Extension office or visit these websites: www.mypyramid.gov and http://www.healthierus.gov/nutrition.html.