Fruits and vegetables make people indomitable, literally. Several studies have shown that eating eight helpings- four cupfuls of raw fruit and vegetables- prevents cancers, heart diseases, diabetes and osteoporosis.
Most of us try to include some fruits and vegetables in each meal every day. But are we eating the ones that offer the best health benefits? It seems not. A study published in the Journal of the American Dietetic Association last month reported that most people do not select the most nutritious fruits and vegetables because they do not know better.
Nutritionists say eating a wide variety of produce provides the most nutritional benefits. If you include different colored ones, you will end up with a very balanced diet.
Color-coded diets have been proven to improve overall nutritional intake. Of course, eating "white" does not mean you eat a lot of potatoes. Cauliflower and mushrooms would be healthier options.
Eat more of dark lettuce, spinach, broccoli and Brussels sprouts instead of iceberg lettuce and green beans. For yellows and oranges, eat more carrots, papaya, oranges sweet potatoes, cantaloupe, oranges and grapefruit. Tomatoes, red capsicum, strawberries and apples can add the dash of red to your diet.
An easier way to begin a meal plan is to begin with eating more of the healthy things you like then moving on to the newer tastes. There is huge difference between what we want to do and what we have to push ourselves into doing. Eating something you don't like is not sustainable.
The semantics of diet have also changed. Rather than counting servings, people now are asked to count cups. Which are easier to keep track of? Adults who want to meet their nutritional needs should have eight to 10 cups of raw fruits, vegetables and legumes every day.
Fruits and vegetables are low in calories and sodium and rich in antioxidants, vitamins, minerals and fiber. Eating more of these protects against obesity, heart disease, diabetes, hypertension and certain cancers, says experts.
A whole fruit packs in a lot more nutritional punch than its juice. The fiber in a whole fruit also fills you up, so you tend to eat less. Eating fresh, seasonal fruits and vegetables is always healthier.
