Why are fruits and vegetables important for my health?

Most fruits and vegetables are naturally low in calories and provide essential nutrients and dietary fiber. They may also play a role in preventing certain chronic diseases. When compared to people who eat only small amounts of fruits and vegetables, those who eat more generous amounts, as part of a healthy diet, tend to have reduced risk of chronic diseases. These diseases include stroke, type 2 diabetes, some types of cancer, and perhaps cardiovascular disease and hypertension.

All fresh, frozen, dried, or canned fruits and vegetables count toward your fruit and vegetable goal. Fruits and vegetables (with the exception of olives, avocados, and coconut) are naturally low in fat. Canned, dried, and frozen foods are also good options. Look for fruit without added sugar or syrups and vegetables without added salt, butter, or cream sauces.

Fruits and Vegetables on the Go!

Busy lives can benefit from food that's nutritious, yet easy to eat on-the-go, like fresh fruits and vegetables. Fruits and vegetables are a natural source of energy and give the body many nutrients you need to keep going.

Try these!

• Add fruit to your breakfast cereal or oatmeal (not just bananas, but also try apples, grapes, berries, peaches, or mandarin oranges).
• Snack on mini-carrots or dried fruit at work instead of candy.
• Add to your take-out dinner with fruits and vegetables from home.
• Microwave a vegetable to add to your dinner or eat some fruit for dessert.

Here are some no-hassle, quick ways to get delicious fruits and vegetables on the table.

Salads and Sides:

• Open and rinse cans of kidney beans, wax beans, chickpeas, and green beans, and toss with a low-fat or fat-free vinaigrette for an ultra-fast bean salad.
• Try adding fresh herbs to vegetables before you roast, stir-fry, or steam them. For example, tomatoes go well with basil and oregano, and carrots go well with dill.
• Broil sliced vegetables such as zucchini, bell peppers, eggplant, and tomatoes for just a few minutes until they blacken around the edges. Serve warm with a low-calorie dressing of lemon juice, low-fat or fat-free mayonnaise, and black pepper.

Entrees:

• Add 1–2 cups of frozen vegetables to canned soup before heating; serve on top of rice in a shallow bowl.
• Use a 12-inch, pre-baked packaged pizza crust to create a 20-minute dinner; add sliced zucchini, fresh spinach, mushrooms, tomatoes, garlic, onion, and low-fat cheese and bake at 400° F until the cheese bubbles.
• Add grapes, sliced apples, and pears to a chicken salad made with low-fat or fat-free mayonnaise.
• Add tomatoes, radishes, and green bell peppers to a tuna salad made with low-fat or fat-free mayonnaise. ¹
• Top broiled lean meat, chicken, or fish with salsa. Each 1/2 cup of salsa counts as a 1/2 cup toward meeting your daily vegetable needs.