Which are Better For Me, Fruits or Vegetables?
With all of the talk about eating more fruits and vegetables for better health, you may still find yourself wondering: are all fruits and veggies equally as good? And, which are better for me: fruits or vegetables?
The truth is they are about the same in goodness overall, it is necessary to consume a well-rounded diet consisting of both fresh fruits and fresh vegetables. Fruits and vegetables provide a wide variety of vitamins, minerals, phytochemicals, antioxidants, fiber, carbohydrates, protein, and water. These properties have been shown to help fight diseases such as hearth disease, diabetes, certain forms of cancer, and other chronic conditions. In addition to helping prevent diseases, fresh produce can help you feel better overall, provides a great source of energy, and may help you lose weight. Fruits and vegetable contain large amounts of fiber and water that can help keep you feeling full, and will help to keep you from overeating.
A recent study has suggested that a 25-year old woman, who exercises for about 30-60 minutes everyday, should eat about 3 cups of vegetables and 2 cups of fruit per day. To get a better idea of how much this truly is, consider this: one cup of vegetables is equal to two cups of leafy greens, one cup of vegetable juice, or one cup of cooked or raw veggies cut up. One cup of fruit is equal to one medium apple, one large peach, one cup of 100% fruit juice (no sugar added), or a half-cup of dried fruit.
It is important to shop by color, choose a rainbow of fresh produce, and choose options that are currently in season. Eating more fruits and veggies each day is really not as hard as you may think. There are tons of ways to sneak these gems into your diet without disrupting your daily life.
Start out easy, by making some simple substitutions. Instead of white potatoes, choose sweet potatoes that provide more beta-carotene and potassium. Add pureed vegetables to soups, stews, gravies, and casseroles. This will give food a nice hearty texture, a creamy consistency, and provide many extra nutrients. Vegetables can also be shredded on top of salads, soups, or sandwiches.
Try experimenting with new flavors, and consider items you might not be familiar with. Instead of regular coleslaw, try broccoli slaw, or add unique items like jicama. Keep sliced fruits and veggies in the fridge for easy snacking. If you have these items readily available, you will find yourself munching on healthy options throughout the day.
Finally, try to eat a salad packed full of a variety of vegetables and/or fruits each evening with dinner. Have this salad in addition to other side dishes, but remember to take it easy with dressings or other fatty toppings.
Check out these reviews & popular articles below:
