Healthy Dining Finder

The Centers for Diseases Control and Prevention (CDC), the World Health Organization, the National Cancer Institute, and the American Cancer Society, along with many other health agencies and organizations, emphasize the strong relationship between fruit and vegetable consumption and health. The latest guidelines issued by the Departments of Health and Human Services and Agriculture encourage Americans to eat at least 2 cups of fruits (4 servings) and 2½ cups of vegetables (5 servings) each day (based on an average intake of 2000 calories per day).

Research shows that people who eat even 2½ cups of fruits and vegetables a day have only half the cancer risk of those who eat less than one cup a day. Hundreds of studies show that increased fruit and vegetable consumption may also help prevent heart disease, stroke, hypertension, birth defects, cataracts, diabetes, obesity and other serious conditions.

Fruits and vegetables are nutritional powerhouses which:

• are excellent sources of vitamins and minerals
  
• contain antioxidants and phytochemicals
  
• contain fiber
  
• are virtually fat-free (exceptions: coconut, olives & avocado) and cholesterol-free
  
• are particularly helpful in weight management, due to their high-fiber, high-water, and low-fat content
  

Vitamins and minerals

Vitamins and minerals are essential in maintaining the health of the brain, heart, bones, teeth and nerves; making and repairing red blood cells; regulating the body's balance of fluids; and in other vital functions.

Many fruits and vegetables are particularly good sources of vitamins A, C, E and K, some B vitamins, and many important minerals needed for healthy bodies.

Beta-carotene and related compounds called carotenoids are converted by the body to Vitamin A. Carotenoids (from the word "carrot") are found in high concentrations in carrots and other orange and yellow vegetables and fruits such as winter squash and cantaloupes. Dark green, leafy vegetables, such as spinach, kale, broccoli, and other members of the cabbage family, also contain high concentrations of carotenoids.

Dark green vegetables are also excellent sources of folic acid (a B vitamin needed during pregnancy to reduce the risk of neural defects in the fetus), Vitamins E and K, and minerals such as calcium, magnesium, manganese, iron, and potassium. Many fruits are also a good source of minerals, such as chromium (grapes), iron (cherries), manganese (pineapple), and potassium (apricots, bananas, orange juice, peaches and prunes).

Citrus fruits are good sources of Vitamin C, as is the family of plants that includes tomatoes, red and green peppers, potatoes, and eggplant. Other good sources of Vitamin C include papayas, strawberries, kiwis, cantaloupe, and the cabbage family, including broccoli, cauliflower and Brussels sprouts.

While there is some overlap in the vitamins and minerals supplied by the fruits and vegetables listed above, you need a wide variety of colorful fruits and vegetables to fully benefit from the various nutrients they contain.

Antioxidants

Antioxidants are disease-fighting compounds found in many foods, especially fruits and vegetables. Antioxidants neutralize free radicals, compounds that damage cells and lead to cardiovascular disease, cancer, cataracts, premature aging, and impaired immunity.

Antioxidants include some vitamins (A, C, and E), beta carotene, some minerals (for example, selenium, copper, zinc, and manganese) and some of the phytochemicals.

Phytochemicals

Found in plant foods, phytochemicals ("plant chemicals") are substances that are recognized as powerful disease-fighting compounds.

Fruits and vegetables contain hundreds of thousands of different phytochemical compounds. Many are categorized as carotenoids, flavenoids (compounds that give flavor and colors to fruits and vegetables), and other compounds, such as allicin, indoles, lycopenes, lutein, and phenols. Scientists studying phytochemicals are finding an impressive range of health benefits. But you don't need to be an expert in science or nutrition to reap the benefits for yourself!

The 5 A Day Program and Produce for Better Health Foundation suggest eating a wide variety of fruits and vegetables from different color groups to get an assortment of phytochemicals, vitamins and minerals.

Color & Examples	Phytochemical Examples	Potential Benefits
Red: apples, cherries, strawberries, watermelon, beets, red peppers, radicchio, tomatoes	Lycopene, anthocyanins	Maintain memory function, heart health, and urinary tract health; reduce blood pressure, fight infections, and reduce risk of some cancers
Orange/yellow: apricots, mangos, oranges, peaches, pineapple, cantaloupe, carrots, corn, winter squash	Carotenoids, bioflavonoids	Maintain health of heart, eyes, and immune system, slow aging, and reduce risk of some cancers
Green: leafy greens, asparagus, broccoli, green beans, peas, spinach, honeydew, kiwi, avocados	Lutein, indoles, carotenoids	Improve vision, strengthen bones and teeth, and reduce risk of some cancers
Blue/purple: blueberries, blackberries, purple grapes, plums, eggplant, purple cabbage	Anthocyanins, phenolics, resveratrol	Facilitate healthier aging, enhance memory function, urinary tract health and cardiovascular health and reduce risk of some cancers
White/tan/brown: onions, garlic, cauliflower, turnips, mushrooms, potatoes, bananas, pears, dates	Allicin, quercetin, sulphoraphane	Improve heart health, maintain healthy cholesterol levels, and reduce risk of some cancers

Not all foods listed above, even within the same group, have the same health benefits. Foods with the same phytochemicals may contain different concentrations of the phytochemicals, and the compounds may be absorbed differently. Even different varieties of foods within the same category (such as different varieties of apples or lettuce) may contain widely varying concentrations and kinds of phytochemicals. However, those darker in color usually contain higher concentrations. So think "more color and more variety" in making your selections!

What is considered one serving?

How can I Get More... fruits and vegetables in my diet?

At home:

• Top your hot or cold cereal with fresh fruit.
• Enjoy a glass of 100% real fruit or vegetable juice with breakfast.
• Make smoothies with fresh or frozen fruits and juices for a great breakfast or lunch choice.
• Choose hundred percent fruit and vegetable juices as delicious alternatives to soft drinks.
• At dinner, include a salad or raw vegetables, and use low-fat or non-fat dressing to reduce fat and calories.
• Steamed vegetables are always a good side dish.
• Add vegetables to your favorite entrees, like tacos, lasagna, casseroles, and pasta dishes.
• Add pureed vegetables to sauces to fortify them.
• Try more vegetarian meals, like tofu, rice or pasta with vegetables, and Asian stir-fry dishes.
• For dessert, bake sweet potatoes, apples, peaches, pears, or bananas, or make fruit cobblers.
• Experiment with new recipes that emphasize fruits and vegetables. Discover some of the many cookbooks that specialize in fruits and vegetables to help you toward your "5 a day" goal.

For a snack or when you're on the go:

• Choose fruits and vegetables that can be eaten out of hand, like apple wedges, baby carrots, broccoli spears, or cherry tomatoes, grapes, bananas, and seasonal items like peaches and plums.
• In place of candy, choose dried fruit, which you can easily pack in a bag and take on the road or eat at your office.

When dining out:

• Order a dinner salad to begin your meal.
• Request an extra serving of vegetables as a side dish.
• Order meals that include vegetables or fruits as a major component. To keep fat and calories in check, request vegetables steamed without the addition of butter, oil or cream sauce.
• Ask for extra lettuce and tomato (or other vegetables) on sandwiches and burgers.
• Choose lower fat/lower calorie desserts such as fresh fruit, sherbet or sorbet, or angel food cake with fruit topping.
• Choose dishes on the nutrition charts of Healthy Dining Finder that have more servings of fruits/vegetables.