Fit Fruits and Vital VegetablesMarch 20 1997Last week, we introduced you to the grain group in the Food Guide Pyramid. We discussed the types of grain products that are available, and we recommended the number of servings and the size of serving you should aim for. We also discussed that grains provide an important source of fiber and examined the health benefits from making this food group the foundation for your diet. How successful were you in reaching your goal? Did you notice that, as you added more grains, the amount of higher fat foods like meat, dairy products and sweets began to decrease in your daily selection? Congratulations on progress toward your goal. Keep up the good work! If you didn't quite make your goal, keep trying. Take it one day at a time--try adding one more serving from the grain group to your usual diet. Vegetables and fruitsThis week, we will expand your repertoire of vegetables beyond the usual into a refreshing array of tastes, textures and nutritional benefits of the vegetable group. We will also discuss a "close relative" of vegetables, the fruits.Vegetables and fruits contain virtually no fat and are relatively low in calories. They are a great source of many vitamins and minerals; most contain a variety of fibers. They are ideal components of our diet and help reduce the risks for heart disease and certain types of cancers. They also are low in calories and can help us control our weight and reduce risk for diabetes and high blood pressure. Beyond the BasicsExperts in nutrition agree that we should eat at least 5 servings of vegetables and fruits every day. All vegetables and fruits are good for you. But it is important to include those that are high in beta carotene (vitamin A) and vitamin C. Deep-yellow fruits and vegetables and dark-green vegetables are rich sources of beta carotene--a substance your body uses to make vitamin A. Your body needs vitamin A for a variety of reasons. It helps maintain healthy skin, hair, night vision and the membranes that line many body passages and cavities. Vitamin A is also important for proper bone growth and the function of your immune system. Carrots, spinach, tomatoes, winter squash and sweet potatoes are all good sources of beta carotene. Vitamin C is an important component in the formation of collagen--a protein substance found in skin, bone and all connective tissue. As with beta carotene, vitamin C can protect against cell damage from free radicals (unstable molecules that cause oxidation). Sources of vitamin C include citrus fruits and their juices, strawberries and melons. There are also some vegetables that are good sources of vitamin C.Recent studies suggest that cruciferous vegetables contain substances that may protect against cancer. Cruciferous vegetables include Brussels sprouts, cauliflower, broccoli, broccoflower, kale, mustard greens, cabbage (bok choy, green, red and savoy), turnips, rutabaga and kohlrabi. ChoicesWe have assembled an exciting array of vegetables and fruits from which you may choose. The list includes information about which vegetables and fruits are high in beta carotene, vitamin C, etc.How much to eat?The amount of vegetables and fruit you should eat varies according to your age, sex and how active you are.
Set Your GoalYou have added two more groups to your food pyramid. Now that you are aware of the benefits of these foods, let's take the recommendations and set a few goals. You also may want to continue to keep your Food Record and track your progress in selecting these foods. Best wishes. And be sure to join us for next week's feature on wholesome dairy foods! |