Fruits and vegetables are the cornerstones of a healthy diet. Packed with vitamins, minerals, phytonutrients and fiber, they are vital to your pursuit of health, well-being and higher energy levels. Moreover, eating more fruits and vegetables is one of the best ways to improve your diet and help prevent a whole host of chronic diseases. Over the next few units you will learn about the amazing benefits of fruits and vegetables and some innovative and tasty ways of including them in your diet every day.
THIS WEEK’S GOALS
To understand what fruits and vegetables are, the importance of including them in the diet for your health, and how much to include every day.
WHAT EXACTLY ARE FRUITS AND VEGETABLES?
Fruits and vegetables both come from plants, but exactly what is the difference between the two? Fruits come from the part of the plant that forms a flower. They also contain the seeds of the plant. All other parts of plants are considered vegetables. These include the leaves, stems and roots. Some foods like avocado, cucumber, pumpkin, and tomato which we usually think of as vegetables are, technically, all fruits!
NUTRIENT CONTENT OF FRUIT AND VEGETABLES
Fruits and vegetables are packed full of nutrients. They give you a big dose of vitamins, minerals, fiber and phytonutrients and keep you energized by providing your body with the nutrients it needs to work well.
The table below shows which beneficial nutrients come from some of the more popular fruits and vegetables. You might want to print this table and keep it visible in your kitchen as a healthy reminder.
 Vitamin A  |
Bright orange vegetables: butternut squash, carrots, pumpkin, sweet potato Red sweet peppers, tomatoes Leafy greens: kale, lettuce, rocket fruit, spinach Orange fruits: apricots, grapefruit, mangos |
 Vitamin C  |
Citrus fruits: lemons, limes, oranges Broccoli, Brussels sprouts, cabbage, peppers, tomatoes Leafy greens |
 Folate |
Deep green leaves: kale, mustard greens, spinach, split peas and dried beans |
 Potassium  |
Potatoes, sweet potatoes, bananas, honeydew melons, oranges, tomatoes |
Phytonutrients are compounds found naturally in fruits and vegetables and are there to protect the plant from disease and insect attack. When eaten, they act as antioxidants, anti-inflammatory and anti-cancer compounds that are great for your health! Phytonutrients give fruits and vegetables their color, so the more vibrant in color a fruit or vegetable is, the more phytonutrients it contains.
Here are some of the common phytonutrients found in fruits and vegetables, what colors they are associated with and what their health benefits are.
| PHYTOCHEMICAL | FUNCTION |
|---|---|
| Lycopene Found in grapefruit, tomatoes, watermelon |
Antioxidant (protects cells against damage from “free radicals”) Reduces risk of prostate cancer May help prevent other types of cancers |
| Lutein and zeaxanthin Found in pears, melons, spinach |
Protects eyes from damaging oxidation May lower risk of breast, colon, lung and skin cancers |
| Flavonoids, carotene and cryptoxanthin Found in carrots, mangos, melons, nectarines, pawpaws, peaches, pumpkins |
Antioxidants Used by the body to make vitamin A Helps protect against heart disease |
| Anthocyanins Found in blueberries, grapes, prunes, red cabbage |
Helps improve vision and brain function Antioxidant |
| Sulforaphanes and indoles Found in cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, cauliflower |
Stimulates the body to produce protective enzymes Potential anti-cancer substance Antioxidants |
| Allyl sulphides Found in chives, garlic, leeks, onions |
Contain anti-cancer compounds Promote heart health Boost production of enzymes needed for a healthy immune system |
WHAT ARE THE RECOMMENDATIONS FOR FRUIT AND VEGETABLE CONSUMPTION?
The 2010 Dietary Guidelines for Americans recommend that you eat at least five servings of fruit and vegetables every day.
WHAT’S IN A SERVING?
| One serving of fruit | = 1 medium-sized piece (about the size of a tennis ball) = 2 small pieces (e.g., apricot-sized) = 1 cup freshly chopped fruit = 1/2 cup fruit juice or dried fruit |
| One serving of vegetables | = 1 cup raw or cooked vegetables |
VARIETY IS THE SPICE OF LIFE
Different fruits and vegetables contain different nutrients, so eating a variety will be best for your health. Including a variety also keeps you from getting bored. Adding different tastes and textures will keep your meals interesting and exciting! Experiment by trying new things that are in season.
It’s best to eat more vegetables than fruit. Fruit has more sugar (a natural sugar: fructose) and therefore more calories than vegetables. Overeating fruit can lead to weight gain. Two servings of fruit per day is adequate for most adults. It’s also best to include lots of non-starchy vegetables (mushrooms, tomatoes, cucumber and carrots) and limit the amount of starchy ones (potatoes, sweet potato and corn) as these are higher in calories.
ARE FRUIT JUICE AND DRIED FRUIT JUST AS GOOD FOR YOU?
To put it plainly, no. Fresh fruit is always best. When you juice fruit, you remove most of the fiber and therefore a lot of the nutritional value. Fruit juices also provide more calories than fresh fruit. Did you know it takes two to three oranges to get one glass of fresh juice? You probably wouldn’t sit down and eat two or three oranges at one time, yet you would easily drink one glass of juice with your meal. Another important consideration is that bottled juices from the supermarket are often made from fruit juice concentrate, making them higher in calories and lower in nutrients than freshly squeezed juices.
It’s the same with dried fruit. Because dried fruit is a concentrated form of fresh fruit, you eat more than if you were to eat the fresh fruit and therefore consume more calories. Keep dried fruit to small amounts or for occasional snacks.
KEY MESSAGES FOR THIS WEEK:
- Fruits and vegetables are rich in many nutrients which keep you energized and functioning well.
- Aim to eat at least five servings of fruits and vegetables every day with an emphasis on selecting a variety of types and colors.
