Why More Matters Published Aug. 23, 2011 By Jennifer Haugen Health and Wellness Dietitian GRAND FORKS AIR FORCE BASE, N.D. -- All of us have heard the phase "Breakfast is the most important meal of the day", but maybe not all have heard the phase "more matters". This is true when you eat fruits and vegetables. Very few Americans consume the recommended 5 or more servings of fruits and vegetables per day. Only 6% of the active duty population at GFAFB report eating 5 or more servings. By consuming more fruits and vegetables, you will consume more fiber in your diet and more vitamins and minerals essential for health and preventing diseases. Those who eat higher amounts of fruits and vegetables, as part of a healthy diet, are likely to have reduced risk of chronic diseases, including high blood pressure, cardiovascular diseases and certain cancers. And yes, if you eat more fruits and vegetables chances are you will eat less calories; therefore, lose weight! The expense of fruits and vegetables is another common concern. This does not have to be the case. Incorporate frozen vegetables and canned vegetables into your weekly meal plans to save cost and prevent waste. Try to choose ones without added sugars as these will add empty calories (calories without nutritional benefit). Purchase fresh fruits and vegetables that are in season and watch for sales to help save money. Growing your own produce is also an economical way to incorporate more fruits and vegetables into your diet and get some physical activity in too! Developing a weekly or monthly meal plan and utilizing a list to grocery shop can also help to save money. By planning ahead, you can prevent frequent (sometimes expensive) trips to the store and you will be less likely to go out to eat. You may be wondering, how do I know if I'm getting enough? The new USDA graphic illustrates how someone should ensure that you are eating a balanced diet. Half of your plate for all three meals should consist of fruits and vegetables with one quarter protein and one quarter grains. Check it out at www.choosemyplate.gov. If you are eating more fruits and vegetables, great! They are low in calories and high in nutrients. For a list of the specific nutrients, see chart below. Sources of Vitamin A (carotenoids) · Bright orange vegetables like carrots, sweet potatoes and pumpkin · Tomatoes and tomato products (sauce, paste and puree) and red sweet pepper · Leafy greens such as spinach, collards, turnip greens, kale, beet and mustard greens, green leaf lettuce and romaine lettuce · Orange fruits like mango, cantaloupe, apricots, and red or pink grapefruit Sources of Vitamin C · Citrus fruits and juices, kiwi, strawberries, guava, papaya, and cantaloupe · Broccoli, peppers, tomatoes, cabbage (especially Chinese cabbage), Brussels sprouts, and potatoes · Leafy greens such as romaine lettuce, turnip greens and spinach Sources of folate · Cooked dry beans and peas · Oranges and orange juice · Deep green leaves like spinach and mustard greens Sources of potassium · Baked white or sweet potatoes, cooked greens (such as spinach), and winter (orange) squash · Bananas, plantains, many dried fruits, oranges and orange juice, cantaloupe, and honeydew melons · Cooked dry beans · Soybeans (green and mature) · Tomato products · Beet greens For more information on fruits and vegetables, check out these websites or contact the Health and Wellness Center (747-5546) to help you plan to eat more fruits and vegetables or to register for the "Fruit and Veggie Challenge" beginning Sep. 5. www.fruitsandveggiesmorematters.org www.choosemyplate.gov www.healthierus.gov/dietaryguidelines