Diet Tips On Fruits And Vegetables

There are numerous health promoting reasons to eat more fruits and vegetables.

1. It is easy to do.
2. Almost all are low in calories and fat.
3. They are a good source of vitamins, minerals, essential nutrients and fiber.
4. They may help reduce cancer risk.

Here are some diet tips about fruits and vegetables:

• Buy many kinds of fruits and vegetables when you shop. Purchase frozen, dried, and canned fruits and vegetables to use when you do not have time to buy fresh vegetables and fruit.
  
  
• The first meals after shopping should use fruits and vegetables which go bad easily (peaches, asparagus). Save the hardier varieties (apples, acorn squash) or frozen and canned types for later in the week.
  
  
• Use the salad bar to buy cut-up fruits/vegetables if you are in a hurry.
  
  
• Keep a fruit bowl, raisins or other dried fruit on the kitchen counter, table, or in the office as a healthy snack.
  
  
• Pack a piece of fruit or cut-up vegetables in your briefcase or backpack.
  
  
• Keep a bowl of cut-up vegetables on the top shelf of the refrigerator.
  
  
• Add fruit to breakfast by drinking fruit juice or by having fruit on cereal.
  
  
• Add fruits and vegetables to lunch by having them in soups, salad, or cut-up raw.
  
  
• Add fruits and vegetables to dinner by micro-waving or steaming vegetables and having a fruit desert.
  
  
• Increase portions when you serve vegetables and fruits. Use low-fat seasoning with herbs, spices, and lemon juice. If sauce is used, choose a nonfat or low-fat sauce.
  
  
• Choose fruit for dessert. For a special dessert, try a fruit parfait with low-fat yogurt or sherbet topped with berries.
  
  
• Add extra varieties of vegetables when you prepare soups, sauces, and casseroles (for example, grate carrot and zucchini into spaghetti sauce).

For additional information, please visit the Nutrition Center.
Last Editorial Review: 6/19/2003