Fabulous
Fruits…Versatile Vegetables
Happy New Year! What are your new year’s resolutions? Save more money?
Spend less? Start exercising regularly? Eat healthier meals?
As abundant as fruits and vegetables are in Hawai‘i, many of us are not
eating enough. We all need five to nine daily servings of fruits and vegetables
for the nutrients they contain and for good health.
Did you know that fruits and vegetables give you many of the nutrients that you
need—vitamins, minerals, dietary fiber, water and healthful phytochemicals.
Some are sources of vitamin A, while others are rich in vitamin C, folate and
potassium. Almost all fruits and vegetables are naturally low in fat and calories
and none have cholesterol. All of these healthful characteristics may protect
you from getting chronic diseases, such as heart disease, stroke and some types
of cancer.
Nutrition and health may be reasons adults eat certain fruits and vegetables,
but there are many other reasons why we choose the ones we do. It’s simpler
to children. They like fruits and vegetables primarily because of taste—fruits
and vegetables taste good—but also because of the bright colors, crunchiness
and juiciness.
Lets start the New Year by including more fruits and vegetables in our daily
meals. With such a large selection to choose from, we can all find a variety
to eat. Fruits are available in many different forms—fresh, frozen, canned,
dried and as juice. All are good ways to get the recommended two to four servings
of fruits a day. And like fruits, vegetables are available not only fresh, but
frozen, canned, dried and as juice. You can eat them raw, steamed, boiled, stir-fried,
grilled, microwaved or baked. Aim for three to five servings of vegetables a
day.
Tips to eating more fruits and vegetables
Think about variety. There
are so many fruits and vegetables to choose from. Try berries,
half a grapefruit or dried apricots for dessert or snack. Add
kidney beans or black-eyed peas to your next soup, stew or salad.
Appeal to your senses. Most
people prefer crunchy foods over mushy ones. Enjoy raw fruits,
and serve vegetables raw or lightly steamed. This will also help
retain more of the valuable nutrients that may decrease during
cooking.
Consider convenience. Nowadays,
you can buy fruits and vegetables that are pre-cut and packaged
for minimal preparation and quick eating. Pick up a bag of salad
greens and some baby carrots and have a salad in seconds.
Offer dips or dressings on the side. Many
fruits and vegetables taste great with a dip or dressing. Try
low-fat yogurt or pudding as a dip for fruits like melons. Try
low-fat
salad dressing with raw broccoli, red and green peppers or cauliflower.
Add vegetables to your favorite foods. Shred
carrots or zucchini into meatloaf or casseroles. Include chopped
vegetables in pasta sauce or lasagna. Order a veggie pizza.
Keep fruits and vegetables around and "in sight." Studies
show that families that have fruits and vegetables around eat more of them.
So, keep fruits and vegetables visible. Put a bowl of fruit on the table and
keep
cut-up carrot and celery sticks in a clear container in the refrigerator.
Use your blender. Make
a fruit smoothie by blending low-fat milk or yogurt with fresh
or frozen fruit. Try strawberries, bananas, peaches and other
fruits.
Use fruits and vegetables as ingredients. Try
applesauce as a fat-free substitute for some of the oil when
baking cakes. Add pureed, cooked vegetables to thicken stews
and soups.
These add additional flavors and textures to foods.
Think "salad." Try
a chef’s salad for lunch, a fruit salad for dessert, or mixed
greens along with your dinner. Many vegetables taste great in salads—try
something different, like baby spinach, garbanzo beans, cauliflower
or red cabbage.
Snack on fruits and vegetables. For
a crunchy snack, try baby carrots or a crispy apple. For smooth
and sweet, have a banana. Need a flavor jolt? Munch on dried
apricots. Treat yourself to the luxury of fresh raspberries.
For a list of fruits and vegetables in a rainbow of colors, download
the complete article Dietary
Guidelines for Americans: Putting the Guidelines into Practice.
This article is provided by the Cooperative
Extension Service, Department of Human Nutrition, Food and Animal
Sciences, College of Tropical Agriculture and Human Resources,
1955 East-West Rd., AgSci 216. Visit our Lifeskills
in Food Education Web site.
|
