Publix GreenWise Market Magazine- September 2008
Just One More
Take an extra serving of fruits and veggies and help yourself to better health.
 First it was five a day. Then nutrition experts upped the ante, recommending everyone get five to nine servings of fruits and vegetables daily. What? You never even got to five!
It’s a common reaction. That’s why the nutritional message has changed yet again, this time to be less intimidating. The latest advice is simply to eat more fruits and vegetables. If you’re currently getting only one serving of produce a day, two servings are better, and three would be better still.
Pass the Produce
Why more servings? Because scientists continue to uncover more ways in which fruits and vegetables promote good health. “We’re seeing really important health benefits for reducing hypertension and coronary heart disease,” says Kathy Hoy, R.D., nutrition research manager for the Produce for Better Health Foundation. Plus, people who eat a diet rich in fruits and veggies have a lower risk of developing diabetes and several types of cancer, including cancer of the mouth, throat, larynx, esophagus, stomach and lungs.
The National Eye Institute recommends eating a diet high in green leafy vegetables to reduce the risk of macular degeneration, an age-related disease that gradually destroys sharp central vision. Other benefits are being explored too, based on the results of preliminary studies. For example, a study of more than 68,000 French women found that a diet high in carrots, tomatoes and leafy vegetables was associated with a lower risk of adult asthma (Thorax, March 2006).
“Fruits and vegetables are also a great weight-loss aid, because they can help keep you from getting hungry,” says Hoy. Their fiber and water help fill you up with fewer calories. When you substitute low-cal fruits and veggies for calorie-rich foods, you can enjoy satisfying meals and still lose weight.
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 Reach for more
OK, you’re convinced on the merits, but what next? Try these delicious ideas for working more produce into your diet.
At breakfast:
Sunny Sweet Potato. For a satisfying, vitamin-packed breakfast, fill a baked sweet potato with warm cinnamon applesauce and a dollop of vanilla yogurt.
Omelet Pizza. Sometimes it’s all about the presentation. “Instead of making a plain spinach and egg-white omelet, I spread the cooked omelet on a whole wheat pizza crust, top with low-fat cheese and heat until the cheese melts,” says George Duran, chef and host of Ham on the Street on the Food Network. “It turns a diet food into a comfort food people really want.”
For lunch:
Peanut Butter. Make your peanut butter sandwich with fresh fruit. Just mash fresh strawberries, blueberries, raspberries or a combo of them all and spread on your peanut butter sandwich for a fresh and delicious homemade take on jelly.
Chunkier Soup. Double the amount of vegetables in your soup recipe for a heartier, more filling meal. If it comes out too thick, just add a little extra water and herbs. Or empty in a can of diced tomatoes. You’ll get more veggies plus some extra liquid.
With dinner:
Sprout Roast. “A lot of people hate brussels sprouts because they steam them,” says Duran, who claims he can make anyone love the vegetable with his technique. “I cut them in half, marinate them for a few minutes in olive oil, fresh herbs and balsamic vinegar, and put them in a shallow roasting pan. Then I roast at 450°F for 45 minutes, mixing halfway through cooking. The balsamic caramelizes inside the sprouts, and it’s just delicious!”
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 Skillet Add-On. For a tasty one-dish meal, add fruit to your main dish. Brown boneless pork chops or chicken breasts in a skillet, then add apples, peaches, plums or pears, cut into large chunks. Leave the peels on for added fiber. Cook until the fruit is softened and the meat is done.
Time-Saver. Making pasta for dinner? Empty a bag of your favorite frozen veggies into the boiling water along with the noodles. Cook until desired doneness, then drain. Add some jarred pasta sauce and top with grated Parmesan. Dinner is done.
Rice Replacement. Instead of serving your stir-fry on rice, try it on a bed of cabbage or broccoli slaw. The slaw is good raw, but you could also toss it in a hot skillet with a little sesame oil until it reaches the desired doneness.
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 Plus desserts and beverages:
Dessert Salsa. Top low-fat frozen yogurt with a sweet homemade salsa. Chop up favorite fruits, such as strawberries, pineapple, mangoes and grapes. If you want, stir in a teaspoon or two of sugar along with a complementary herb, such as fresh mint.
Avocado Trifle. Avocados aren’t just for guacamole. “Brazilians use avocados for dessert more than anything else,” says Duran. “The rich taste and creamy texture make them perfect for desserts.” He likes to chop up a ripe avocado, add some sugar or sweetener, and layer it with angel food cake and fresh berries for a delicious trifle. Mashed avocado can also substitute for mayonnaise as a sandwich spread. If it’s too firm to spread, mix in a little low-fat sour cream or mayo. Avocados are loaded with healthy fats.
Soda Substitute. Mix your favorite 100 percent fruit juice with calorie-free plain or flavored sparkling water, iced green tea or diet lemon-lime soda. Make sure you use at least one serving (6 ounces) of juice.
LEARN MORE: Visit the Centers for Disease Control and Prevention at fruitsandveggiesmatter.gov.
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How Much Is Enough?
The amount of fruits and vegetables you need daily depends on your sex, age and activity level. The guidelines below, based on the U.S. Department of Agriculture's MyPyramid, assume that you get less than 30 minutes a day of moderate physical activity. If you're more active than that, you might need to eat a little more; get details at www.mypyramid.gov.
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Age
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Fruits (cups*)
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Vegetables (cups*)
|
Woman |
19-30 years |
2 |
2½ |
| 31-50 years |
1½ |
2½ |
| 51 years and up |
1½ |
2 |
Men |
19-30 years |
2 |
3 |
| 31-50 years |
2 |
3 |
| 51 years and up |
2 |
2½ |
Girls |
2-3 years |
1 |
1 |
| 4-8 years |
1 to 1½ |
1½ |
| 9-13 years |
1½ |
2 |
| 14-18 years |
1½ |
2½ |
Boys |
2-3 years |
1 |
1 |
| 4-8 years |
1 to 1½ |
1½ |
| 9-13 years |
1½ |
2½ |
| 14-18 years |
2 |
3 |
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