North Dakota State University |
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| A Bushel of Reasons to Eat Your Fruits and Vegetables
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| Family | Beneficial Chemical | How the chemicals help as shown in some studies |
| Citrus, including grapefruit, lemon, orange, tangerine, lime |
Vitamin C Folic acid Lutein Zeaxanthin |
Help the body get rid of carcinogens, inhibit heart disease, improve fertility, and inhibit mild depression. Lutein and zeaxanthin may help lower the risk of macular degeneration and other eye diseases. |
| Solanaceae, including peppers, potato, tomato, eggplant |
Capsaicin Antioxidants Vitamin C |
Protect lungs from cigarette smoke, reduce blood pressure, and promote weight control. Lycopenes (red natural colorants) found in tomatoes and peppers may help prevent prostate cancer. |
| Cruciferae, including radish, broccoli, cabbage, Brussel sprouts, kale, arugula, cauliflower |
Sulforophane Vitamins C, A and K Antioxidants |
Deactivate old estrogen and testosterone, protect DNA from harmful oxidants and stimulate the body to detoxify carcinogens. Sulforophanes in broccoli and kale may reduce risk of breast cancer. |
| Rosaceae, including berries, almond, apricot, apple, pear, plum |
Ellagic acid Antioxidants Pectin Vitamins E and C |
Block tumor growth, prevent blood clots, help prevent fungal infection, reduce blood cholesterol and improve mental function associated with aging. |
| Leguminosea, including peanuts, peas, soybeans (tofu, soymilk), beans, lentils |
Phytoestrogens Folate Genistein B vitamins Vitamin E Magnesium |
Reduce cholesterol and hot flashes and improve glucose control in diabetes. |
| Allium, including garlic, onion, leek, asparagus, chive, scallion |
Saponins Sulfer compounds Selenium Antioxidants |
Stimulate the immune system, inhibit cancer growth, and decrease blood cholesterol. |
| Cucurbitaceae, Including watermelon, cantaloupe, pumpkin, squash |
Zeaxanthin Beta-carotene Soluble fiber |
Inhibit heart disease, cancer, diabetes and obesity. |
Habits of Highly Effective Fruit & Vegetable Eaters
Small changes in your eating patterns can make big differences in your health over time. A serving of fruits and vegetables may be smaller than you think. All of the following count as one serving on your way to 5-A-Day:
1/2 cup fresh, frozen or canned fruits or vegetables
1 cup raw leafy greens
3/4 cup fruit or vegetable juice
1 medium-size piece of fruit
1/2 cup peas or cooked dry beans
1/4 cup dried fruit
Cook at home frequently
Have breakfast at home and include fruit, whole grains and skim milk daily. Bring a sack lunch with a sandwich, salad and fruit most days. Prepare a heavy-on-the-vegetables dinner at home most days. To save time, try the ready-to-eat packaged salads or stir-fry mixtures. Prepare extra portions and freeze in meal-size containers labeled with the content and date.
Know how to eat out
When eating in a restaurant, order a salad with the dressing on the side. Dip the fork in the dressing before taking a bite of salad. Order the entrée with the vegetable side dish. If eating Italian, choose pasta with marinara sauce. If ordering pizza, ask for double sauce, half the cheese and vegetables on top. When eating Chinese food, opt for steamed rice, vegetables and meats instead of fried options.
Memorize healthy recipes
Have healthy ingredients on hand and have a healthy dinner on the table in short order. Here are some ideas: Add canned beans to chili and tomatoes or extra vegetables to soups or casseroles. Add frozen or canned vegetables to pasta at the end of cooking. Sauté leftover vegetables, add a can of beans, spices and a jar of prepared spaghetti sauce. Make an egg white omelet with avocado, tomatoes and broccoli. Saute fresh, frozen or leftover vegetables in a small amount of oil, add sauce of your choice and serve with brown rice.
Know how to snack
Opt for carrots or vegetables in low-fat dressing, rather than chips. Choose fruit over candy. Munch on almonds and raisins instead of crackers. Keep in mind that canned and frozen fruits and veggies are good snacks too. Try plain low-fat yogurt mixed with berries, bananas or peaches instead of ice cream. For a heavier snack, try natural peanut butter or low-fat cheese on a banana, apple or celery.
Make your liquids count
Drink 6 ounces of 100 percent orange juice or other citrus juice every day. Drink skim instead of 2 percent or whole milk. The next time you want soda pop, grab 100 % vegetable or fruit juice instead. Add some zip to fruit juice by mixing club soda with orange juice. Make fruit smoothies by mixing juice, fruit and ice cubes in a blender.
Plan ahead
When invited to a party, set a limit on how much food you'll eat and spend more time socializing. Use a napkin as a plate and you'll be less likely to take food that drips (and usually is higher in fat). Bring a fruit or vegetable dish to potlucks.
Be a role model!
You'd be surprised how your food choices can affect friends, family and children.
For more information about food and nutrition, visit the NDSU Extension Service website: www.ag.ndsu.nodak.edu/food.htm
A Bushel of Reasons to Eat Your Fruits and Vegetables, October 2000
NDSU Extension Service, North Dakota State University of Agriculture and Applied Science, and U.S. Department of Agriculture cooperating. Sharon D. Anderson, Director, Fargo, North Dakota. Distributed in furtherance of the Acts of Congress of May 8 and June 30, 1914. We offer our programs and facilities to all persons regardless of race, color, national origin, religion, sex, disability, age, Vietnam era veterans status, or sexual orientation; and are an equal opportunity employer.
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