Fitness Facts: With fruits and veggies, More Matters

September 19, 2018 / by / 0 Comment
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Connie Colbert

By Connie Colbert
Director, Canyon Health and Wellness Clinic

Join the More Matters revolution! Fill half your plate with fruits and veggies.

Eating a lot of fruits and vegetables can reduce your risk of chronic health problems such as heart disease, high blood pressure and some cancers. The American Cancer Society recommends 2½ cups daily.

The fruits and veggies with the most color (dark green, red, yellow and orange) have the most nutrients and cancer-fighting ingredients. Incorporating fruits and vegetables into your diet daily can significantly improve your overall health. They are low-calorie, too!

According to the More Matters initiative, the top 10 reasons to eat more fruits and veggies are:

  • Fruits and vegetables are delicious.
  • They’re fun to eat, too!
  • Quick and natural snack.
  • There is an infinite variety: You’re sure to find at least a few that satisfy your taste buds.
  • Fruits and vegetables are rich in vitamins and minerals that help you feel healthy and energized.
  • Eating plenty of them may help reduce the risk of many diseases, such as heart disease, high blood pressure and some cancers.
  • They are naturally low in calories, so they fit into any diet regimen.
  • They are high in fiber, which helps you fill up, lowers your overall net carb intake and may help reduce cholesterol.
  • Convenient: Grab them on the run in various forms — fresh, frozen, canned or dried.
  • They add color, texture and appeal to your plate.

Savor a frozen treat made from 100 percent juice or put a half cup of melon slices, peaches or another favorite fruit on a toasted whole-grain waffle and you’ve added even more healthy fruits to your day. A splash of maple syrup can add extra flavor.

A few other tips from the American Cancer Society:

  • At each meal, fill at least half your plate with fruits and vegetables.
  • Enjoy a half cup (4 ounces) of 100 percent fruit or vegetable juice once or twice a day. Mix with club soda or unsweetened seltzer water if you like fizz.
  • Layer lettuce, tomatoes, beans, onions and other vegetables on sandwiches and wraps.
  • Add tomato sauce and extra vegetables to pastas and vegetable soups.
  • Choose a vegetarian dish when eating out.
  • Challenge yourself to try new vegetables from the produce aisle, frozen foods section or your local farmers’ market.
  • Keep dried fruits and vegetable juice boxes in your desk drawer and glove compartment. (But watch the sugar content!)
  • Keep a bowl full of fresh veggies and fruits on your kitchen counter for quick snacking.
  • If you’re short on time, look for pre-washed, pre-cut vegetables, such as baby carrots and broccoli florets, at the grocery store.

More does Matter! For further suggestions on this topic and for recipe suggestions, go to https://www.fruitsandveggiesmorematters.org/


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