Eat various veggies and fruit

[Guest guest]

Hi All,

For diet recommendations from the Lean Plate Club, see the below.

Cheers, Al Pater.

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Choose a variety of fruits and vegetables daily

Fruits and vegetables are key parts of your daily diet. Eating plenty

of fruits and vegetables of different kinds, as part of the healthful

eating patterns described by these guidelines, may help protect you

against many chronic diseases. It also promotes healthy bowel

function. Fruits and vegetables provide essential vitamins and

minerals, fiber, and other substances that are important for good

health. Most people, including children, eat fewer servings of fruits

and vegetables than are recommended. To promote your health, eat a

variety of fruits and vegetables—at least 2 servings of fruits and 3

servings of vegetables—each day.

Why eat plenty of different fruits and vegetables?

Different fruits and vegetables are rich in different nutrients (see

box 12). Some fruits and vegetables are excellent sources of

carotenoids, including those which form vitamin A, while others may

be rich in vitamin C, folate, or potassium. Fruits and vegetables,

especially dry beans and peas, also contain fiber and other

substances that are associated with good health. Dark-green leafy

vegetables, deeply colored fruits, and dry beans and peas are

especially rich in many nutrients. Most fruits and vegetables are

naturally low in fat and calories and are filling. Some are high in

fiber, and many are quick to prepare and easy to eat. Choose whole or

cut-up fruits and vegetables rather than juices most often. Juices

contain little or no fiber.

Box 12

WHICH FRUITS AND VEGETABLES PROVIDE THE MOST NUTRIENTS?

The lists below show which fruits and vegetables are the best sources

of vitamin A (carotenoids), vitamin C, folate, and potassium. Eat at

least 2 servings of fruits and at least 3 servings of vegetables each

day:

Sources of vitamin A (carotenoids)

Orange vegetables like carrots, sweet potatoes, pumpkin

Dark-green leafy vegetables such as spinach, collards, turnip greens

Orange fruits like mango, cantaloupe, apricots

Tomatoes

Sources of vitamin C

Citrus fruits and juices, kiwi fruit, strawberries, cantaloupe

Broccoli, peppers, tomatoes, cabbage, potatoes

Leafy greens such as romaine lettuce, turnip greens, spinach

Sources of folate

Cooked dry beans and peas, peanuts

Oranges, orange juice

Dark-green leafy vegetables like spinach and mustard greens, romaine

lettuce

Green peas

Sources of potassium

Baked white or sweet potato, cooked greens (such as spinach), winter

(orange) squash

Bananas, plantains, dried fruits such as apricots and prunes, orange

juice

Cooked dry beans (such as baked beans) and lentils

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NOTE: Read Nutrition Facts Labels for product-specific information,

especially for processed fruits and vegetables.

Aim for Variety

Try many colors and kinds. Choose any form: fresh, frozen, canned,

dried, juices. All forms provide vitamins and minerals, and all

provide fiber except for most juices—so choose fruits and vegetables

most often. Wash fresh fruits and vegetables thoroughly before using.

If you buy prepared vegetables, check the Nutrition Facts Label to

find choices that are low in saturated fat and sodium.

Try serving fruits and vegetables in new ways:

raw vegetables with a low- or reduced-fat dip

vegetables stir-fried in a small amount of vegetable oil

fruits or vegetables mixed with other foods in salads, casseroles,

soups, sauces (for example, add shredded vegetables when making

meatloaf)

Find ways to include plenty of different fruits and vegetables in

your meals and snacks

Buy wisely. Frozen or canned fruits and vegetables are sometimes

best buys, and they are rich in nutrients. If fresh fruit is very

ripe, buy only enough to use right away.

Store properly to maintain quality. Refrigerate most fresh fruits

(not bananas) and vegetables (not potatoes or tomatoes) for longer

storage, and arrange them so you'll use up the ripest ones first. If

you cut them up or open a can, cover and refrigerate afterward.

Keep ready-to-eat raw vegetables handy in a clear container in the

front of your refrigerator for snacks or meals-on-the-go.

Keep a day's supply of fresh or dried fruit handy on the table or

counter.

Enjoy fruits as a naturally sweet end to a meal.

When eating out, choose a variety of vegetables at a salad bar.

ADVICE FOR TODAY

Enjoy 5 a day—eat at least 2 servings of fruit and at least 3

servings of vegetables each day (see box 8 for serving sizes).

Choose fresh, frozen, dried, or canned forms and a variety of

colors and kinds.

Choose dark-green leafy vegetables, orange fruits and vegetables,

and cooked dry beans and peas often.