A diet rich in fruits and vegetables is recommended by cancer experts as well as registered dietitians. The American Cancer Society and the American Institute for Cancer Research recommend eating five or more servings of a variety of vegetables and fruits each day to be sure your cancer risk is as low as it can be. The U.S. Department of Agriculture (USDA) 2005 Dietary Guidelines for Americans recommends nine servings of fruit and vegetables each day. This sounds like a lot, but it's really only about two cups of fruit and two and a half cups of vegetables.
The best news about choosing fruits and vegetables is that you really can’t go wrong – and they don’t come with confusing food labels. The key is to buy a variety, because different fruits and vegetables have different nutrients. Plus, if you eat too much of one fruit or vegetable, you'll get bored. One way to eat a variety of fruits and vegetables is to choose a fruit and/or vegetable from every color. Different colors of fruits and vegetables mean different nutrients are found in them.
In 1998, the Food & Drug Administration (FDA) confirmed that frozen fruits and vegetables provide the same essential nutrients and health benefits as fresh. Frozen fruits and vegetables are nothing more than fresh fruits and vegetables that have been blanched (cooked for a short time in boiling water or steamed) and frozen within hours of being picked. (Just make sure that you do not buy fruits that have added sugar.) Frozen fruits and vegetables are processed at their peak in terms of freshness and nutrition. Buying frozen saves time since they are washed, cut, and ready to go and you don’t have to worry about them spoiling before you get a chance to use them.
As we approach spring there will be more locally grown fresh fruits and vegetables available. For peak flavor and good value, fresh produce in season is always a good choice. Don’t forget to shop locally for fruits and vegetables that are in season. Here’s a great site to give you an idea of what the season is for where you live: http://www.sustainabletable.org/shop/eatseasonal/.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.