The Wonders of Fruits and Vegetables

Recent research suggests that a plant based diet, such as one full of fruits and vegetables, it optimal for good health. Fruits and vegetables are composed primarily of carbohydrates and are full of fiber, vitamins, minerals and phytonutrients. As a rule of thumb, the darker and brighter the fruit or vegetable the more nutrients it contains. Listed below are fruits and vegetables that contain the most of certain nutrients.

• Vitamin C: oranges, kiwis, strawberries, tomatoes, broccoli, papaya and guava
• Vitamin A (beta-carotene): carrots, sweet potatoes, pumpkin, red peppers, mangos, spinach, cantaloupe, tomatoes
• Vitamin K: spinach, cabbage, and cauliflower
• Folate: oranges, dried beans and peas, spinach and mustard greens
• Potassium: bananas, cooked white potatoes or sweet potatoes, winter squash, tomatoes, cantaloupe and honeydew melon
• Iron: spinach, prunes, and certain dried beans

Easy Ways to Fit Fruits and Vegetables into Your Family’s Diet

• Add chopped veggies to soups and casseroles.
• Use salsa as a dip for vegetables, pita wedges, and crackers; use it as a topper for omelets, soups, and burritos.
• Add chopped fruit to your morning bowl of cereal.
• Instead of a peanut butter and jelly sandwich add bananas, apples or strawberries to your sandwich instead of jelly
• Add fruit to a cup of yogurt for a quick snack.
• Keep dried fruit in the car or your purse for an easy snack when on the go.
• Roast cut up veggies such as sweet potato, peppers, eggplant, green beans, or asparagus with a little salt, pepper and some herbs for a quick side dish.
• Add fruit to your salads.
• Grab a piece of fruit for a snack.
• Keep cut up veggies and fruit in the refrigerator for your kids to grab when they are hungry.
• Top a baked potato with broccoli, a little cheese and some salsa for dinner.
• Add chopped spinach to scrambled eggs, macaroni and cheese, and pasta sauce.
• Prepare a large bowl of chopped veggies at the beginning of the week. Add a handful to bagged leaf lettuce or spinach each night for a salad with dinner.