Have five fruits and vegetables per day to stay healthy all the way!
The 2020-2025 Dietary Guidelines for Americans recommends that half of your plate consists of fruit and vegetables and that you “eat the rainbow.” This phrase refers to the importance of eating a variety of fruits and vegetables, in a variety of colors, to give your body the nutrients it needs. Plants contain phytonutrients, which are the pigments that give them their color. Studies show there are many benefits to your health and overall well-being by having a diet rich in colorful vegetables. A few of those benefits include:
• Lower blood pressure
• Reduced risk of heart disease, stroke, cancer and digestive problems
• Improved blood sugar
• Increased intake of dietary fiber, which is linked to a lower incidence of cardiovascular disease and excess weight
Evidence shows that eating at least five portions of a variety of fruits and vegetables daily will significantly improve your health. These five portions should include fruits and vegetables of varying colors because different colored plants are linked to higher levels of specific nutrients and health benefits. For example:
• Red plants (tomatoes, beets, red cabbage, red pepper) help repair sun-related skin damage
• Blue and purple plants (eggplant, berries, blue corn, purple cauliflower) aid in brain function and decrease the risk of neurological disorders
• Yellow and orange plants (carrots, squash, apricots, yellow beans) promote eye health
• Green plants, especially cruciferous ones (broccoli, cabbage, celery), are thought to significantly decrease the risk of cancer and heart disease
• White and brown plants (cauliflower, potatoes, onions, turnips, parsnips) lower the risk of colon cancer
Listed below are easy ways to make sure you consume your five a day:
• Keep fresh-cut fruits and veggies in your fridge so it is easy to access them when you are hungry or in a hurry
• Put your fruits and veggies in easy-to-see places so you are more likely to choose and use them. For example, store them up front and visible in your fridge or in a bowl on your kitchen counter for easy access
• Replace dessert with fruit, dried fruit or a combination of yogurt and fruit
• Incorporate veggies into sauces, stews, soups, dips and baked goods. Veggies are easy to add or hide in many of your favorite dishes
• Aim to fill half your plate with fruits and vegetables at every meal. Not every meal has to have fruit, but if you eliminate the fruit, try to make it up with more vegetables
Try to eat more plant-based food. A plant-based diet doesn’t mean vegan or vegetarian; it simply means you are eating more foods from plant sources, like fruits, vegetables, legumes, oils, whole grains and nuts. Strive for five servings of these a day in a rainbow of colors, and your body will thank you!
by Caitlin Kemmerer
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