Ocnutrition’s Blog

Get Your Plate In Shape; Fill Half-Your-Plate With Fruits & Veggies
April 13, 2012, 10:49 pm
Filed under: Diabetes, General Nutrition, Heart Health, Weight Management

Did you know the average American eats only 43% of the recommended amount of fruit and 57% of the recommended amount of vegetables each day?  Include more colorful fruits and vegetables in your menu plan for a brighter future.  Fruits and vegetables reduce your risk of heart disease, cancer, and other chronic conditions.

When choosing fruits and vegetables, “eat the rainbow of colors.”  Different color groups provide a unique set of vitamins, minerals, and phytonutrients.  Fruits and veggies are nutritious in any form:  fresh, frozen, canned or dried.  They are available year round and are ready when you are.

Benefits of eating more Fruits and Vegetables:

  • Fiber help fill you up, lowers cholesterol, and aids your digestive system
  • Disease Reduction including heart disease, stroke, high blood pressure, some cancers and Type 2 Diabetes
  • Vitamins & Minerals  are abundant which keeps you stay healthy and energized
  • Low in Calories and rich in flavor and texture

How to include more Fruits & Vegetables

  • Include veggies with breakfast:  add mushrooms and peppers to eggs to make an omelet, or wrap up an egg and veggie scramble in a whole wheat tortilla
  • Enjoy fruit and veggies as your snack:  top of Greek yogurt with frozen fruit, dip carrots or sliced bell peppers in hummus, or make up a trail mix of dried fruit and nuts
  • Add extra veggies to your favorite dishes: pile veggies on top of your pizza, stuff them in your sandwich, or add veggies to pasta sauces, soups, and casseroles
  • Include a colorful salad with your lunch or dinner and add some fresh or dried fruit for a little sweetness
  • Choose fruits and veggies that are darker or brighter in color; these contain more vitamins and minerals
  • Each week choose a new fruit and/or veggie.  There are hundreds to choose from and it adds variety to your meal
  • Purchase fruits and veggies from local farmers or markets to ensure the freshness and hence its nutrient content

This information was brought to you by Robyn Moss, MS, RD and OC Nutrition, Your Trusted Source for Health & Nutrition Advice.  OC Nutrition offers nutrition counseling services over the phone or in person in Newport Beach, Irvine, Orange, Anaheim Hills, Chino Hills and Long Beach.  If you have any questions or would like to schedule an appointment, please contact:

Kristy L. Richardson, MS,MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
(949) 933-6788

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