Jesus Smay asked:


Dietary experts recommend that every person should eat at least five servings of fruits and vegetables every day. The importance of fruits and vegetables to a healthy diet has been known for quite some time, but studies have shown that very few people eat the amount of fruits and vegetables recommended for a healthy diet.

That’s a shame, since eating a sufficient number of fruits and vegetables just may be the single most effective thing you can do to improve your overall health. The five a day approach to healthy eating may be the single most important strategy you can adopt for a healthier lifestyle.

The many health benefits of eating fruits and vegetables have been established for quite some time now. Study after study has shown that a diet rich in fruits and vegetables lowers the risk of certain cancers, heart disease and other chronic diseases and conditions. Some studies have suggested that as many as 35% of cancer deaths can be attributed to diet, and that diets high in fats and low in fruits and vegetables contributes to unnecessary cancer deaths.

Fruits and vegetables have a lot of advantages besides just their nutritional importance. For one thing, they taste great and add a great deal of variety to everyday meals. Fruits and vegetables come in such a wide variety of colors, textures and flavors that they can be used in virtually every meal. Those seeking to maximize their consumption of fruits and vegetables should get into the habit of using fruits in salads, as toppings and as garnishes.

In addition to their great taste, fruits and vegetables are packed full of many essential vitamins and minerals, including many micronutrients that are not included in packaged vitamin supplements. For instance, foods like butternut squash, pumpkins, carrots, mangoes, peaches, pawpaws and green leafy vegetables are rich in beta carotene. Beta carotene is vital for healthy skin and eyes.

In addition, most varieties of fruits and vegetables contain vitamin C, another important vitamin and a strong antioxidant. Good sources of vitamin C include Brussels sprouts, citrus fruits, strawberries, broccoli, nectarines and kiwi fruit. Many fruits and vegetables, including spinach, broccoli and avocadoes, are also good sources of vitamin E, another excellent antioxidant.
Men and women alike should always strive to eat a healthy diet, but women have an extra incentive to get all the nutrition they need. Proper nutrition is essential to a healthy pregnancy, and some of the baby’s biggest nutritional needs happen before the pregnancy is discovered. Folic acid is perhaps the best known essential nutrient for pregnant women. Folic acid has been proven effective at preventing a variety of birth defects, including Spina Bifida. Good dietary sources of folic acid include Brussels sprouts, broccoli, spinach and oranges. In addition, due to its importance to women of child bearing years, many common foods such as cereals and breads, are supplemented with folic acid.

In addition to their importance as source of vitamins and minerals, fruits and vegetables also provide essential dietary fiber. Adequate fiber in the diet is important in preventing heart disease and some kinds of cancer.

Another great feature of fruits and vegetables, especially to those watching their weight, is the high nutrition, low fat, low calorie nature of these foods. Fruits and vegetables contain very low levels of fats, and a diet low in fat can be quite effective for long term weight loss. In addition, fruits and vegetables contain no cholesterol, and they are lower in calories than many other types of foods.

With all these things going for them, it is no wonder so many dietary experts recommend eating a diet rich in fruits and vegetables. Not only are fruits and vegetables delicious and nutritious, but they can be quite inexpensive as well. Buying fruits and vegetables that are locally grown, and that are in season, is usually the most cost effective way to get the freshest fruits and veggies at the lowest possible cost.

This buying strategy also helps to ensure a steady stream of new fruits and vegetables every month, as some go out of season while others are just coming in. Trying a variety of different fruits and vegetables, including some you may not be familiar with, is also a great way to create exciting new dishes and prevent yourself from becoming bored with the same old diet. Whether your goal is to lose weight or just increase your level of fitness, it is hard to go wrong with a diet rich in fruits and vegetables.

Georgina Cundall asked:




Eating fruits and vegetables is one of the best ways to maintain good health. Fruits and vegetables are an important part of a healthy diet. They contain vitamins, phytochemicals, and minerals that can protect your body from diseases like diabetes, cancers, and heart diseases. Ideally, you should consume five kinds of vegetables and two kinds of fruits each day.

Doctors and health practitioners recommend increasing the fruit and vegetable servings at your table. But, it sometimes proves difficult on your household budget to purchase increased amounts of vegetables and fruits.

These tips can help you to fit a variety of vegetables and fruits within your existing household budget with some planning and foresight.

If you live near a farm, purchase your weekly supply of fruits and vegetables from the farmer. Alternatively, you can plan your shopping for the end of market day.

Normally, vendors prefer selling their wares at discounted prices at the end of the market day rather than taking the leftover produce back home.

Always buy the seasonal produce of fruits and vegetables. These are comparatively cheaper than out of season produce. Clementines or tiny tangerines are cheaper during Christmas while pears and apples are cheaper during the fall.

Some farms offer sale of produce through a program called Community Supported Agriculture (CSA). Pay the annual fee up-front to become a member of this program.

You may then receive boxes of the growing produce regularly, such as every week.

Most grocery stores offer weekly sales. Try purchasing only the fruits and vegetables available on this sale list to benefit from the discounted prices or through special rebates available on this produce. You get to enjoy a variety of fruits and vegetables without it being a burden on your budget.

Another way of saving on grocery budget is to make bulk purchases. Most wholesalers offer heavy discounts if you purchase fruits and vegetables in bulk. Go shopping with a neighbor or a friend and split your purchases. You get to enjoy various fruits and vegetables at much lower prices.

Frozen fruits and vegetables are sometimes cheaper than fresh vegetables and fruits. Many are under the wrong impression that frozen fruits and vegetables are low on nutrients. The nutrient value is claimed to remain much the same in frozen and fresh fruits and vegetables.

When choosing and buying frozen fruits, it is best to go for store brands. Most stores run sales most of the time when you may get your stock of vegetables and fruits at nominal costs.

Sometimes, it may be best to get frozen fruits and vegetables if they are not grown locally and have to be shipped from great distances.

If you purchase both frozen and fresh produce, make sure that you use your fresh produce earlier than the frozen ones. Frozen ones will stay good for a much longer period than the fresh fruits and vegetables.

Another way of saving on your grocery budget is to buy fruits and vegetables and chop it yourself instead of purchasing pre-chopped vegetables.

Purchase vegetables without any seasonings like salt, butter, or sauces. It is always best to add all seasonings just before you have your meal, or according to your taste.

It therefore is not any extra burden use these tips to include more vegetables and fruits in your diet.

Just plan carefully and make your purchases accordingly to get the best out of every dollar you spend on your fruits and vegetables.

To find out more fabulous information about how to incorporate a healthy lifestyle with more fruits and vegetables order your copy of Fabulous Fruit and Vegetables today.

Georgina Cundall asked:

Eating fruits and vegetables is one of the best ways to maintain good health. Fruits and vegetables are an important part of a healthy diet. They contain vitamins, phytochemicals, and minerals that can protect your body from diseases like diabetes, cancers, and heart diseases. Ideally, you should consume five kinds of vegetables and two kinds of fruits each day.

The word vegetable was first recorded in print in English in the 14th century. The word comes from Latin ‘vegetabilis’ and from vegetare, or enliven. This means to the part of a plant that is growing.

However, the meaning of plant grown for food was not established until the 18th century. The scientific and traditional definition of vegetable is more subjective than arbitrary. Normally, the edible part of a plant is called a vegetable. Some people consider a plant part which is normally eaten as unsweetened or with salted food a vegetable.

Customs in various places also define a vegetable in particular ways. Individual food selection and choices also contribute towards a specific plant product being called a vegetable or not.

Mushrooms are categorized as a vegetable, although they are biologically fungi.

Grains, nuts, herbs, seeds, spices, and culinary fruits are not considered vegetables although all of them are edible parts of plants.

In the culinary sense, vegetables are ideally best suited for salted and unsweetened dishes, with a few exceptions like pumpkin pie. Again, definition of vegetable does not imply that the product needs to be cooked.

Carrots, celery, and bell peppers are common examples of vegetables that can be eaten raw. Many people eat raw potato; usually with salt and after washing it. Some people swear by a potato as a quick answer to heartburn.

There are various fruits which are usually used as vegetables. Examples include eggplant, tomato, and bell pepper. These are, botanically, fruits but they are normally consumed as part of a savory or salty dish, not as a dessert or eaten with sugar. Therefore, they called vegetables.

The preparation could cause the change of a fruit into a vegetable.

Vegetables Formed from Parts of a Plant

Buds: Brussels sprouts, cauliflower, broccoli, globe artichokes.

Leaves: kale, collard greens, beet greens, spinach, turnip greens and endive.

Seeds: Corn.

Leaf stems: Celery, rhubarb; sometimes rhubarb is also termed as a fruit as sweet dishes are made from it.

Leaf sheaths: Leeks.

Stem of immature plant: Asparagus.

Whole immature plants: Bean sprouts.

Underground stem of a plant or tuber: Potatoes, sweet potato Jerusalem artichokes, yam.

Bulbs: Onions, garlic, shallots.

Roots: Carrots, parsnips, beets, radishes, turnips.

Botanical Fruits: Tomatoes, squash, cucumbers, pumpkins, capsicums eggplant, tomatillos, christophene, okra.

Whole unripe seedpods (of legumes): Green beans, snap peas.

Legumes: Peas, beans.

The use of the term vegetable is more arbitrary than scientific. You cannot always specify anything as a vegetable only or not a vegetable at all.

A great e-book is focused on showing you the benefits which are claimed for adding more vegetables and fruit to your diet and broadening the choices which you know about. It will also give you a variety of tasty and nutritious recipes toward the end of the book.

To find out more fabulous information about how to incorporate a healthy lifestyle with more fruits and vegetables order your copy of Fabulous Fruit and Vegetables today.

Georgina Cundall asked:

Eating fruits and vegetables is one of the best ways to maintain good health. Fruits and vegetables are an important part of a healthy diet. They contain vitamins, phytochemicals, and minerals that can protect your body from diseases like diabetes, cancers, and heart diseases. Ideally, you should consume five kinds of vegetables and two kinds of fruits each day.

Fruits and vegetables are essential components of your daily diet. Some contain natural antioxidants that can help to keep you healthy and fit, providing nutrients which are valuable resources of energy and sustaining the quality of your life.

The common vitamins present in fruits and vegetables include vitamin A, vitamin C, folate and potassium. Almost all fruits and vegetables are low in fat and calories. Many are excellent sources of natural fiber.

Some health professionals recommend from five to nine servings of fruits and vegetables. The serving depends on your daily caloric intake. If you need around 2000 calories each day, you might need up to nine servings of fruits and vegetables each day.

You should get best results if you consume a variety of fruits and vegetables. Eating a single type or color of fruit and vegetable may not offer the required nutrition. Each type and color of fruit or vegetable that is generally available has some benefit.

To get the best nutrients from your fruits and vegetables, eat those which are in season in your region. Fresh produce has the best levels of the nutrients we may need during the season.

If you eat out-of-season fruits and vegetables, their nutrient value might be less, they will probably cost more and their production and transportation may have a greater financial and environmental cost.

Your diet has a critical role in defining your health and energy levels which affects every other part of your life. The fruits and vegetables you consume regularly are a powerful storehouse of beneficial, even vital, vitamins and nutrients which help out body to protect itself against many diseases and other negative factors in our environment.

Different fruits and vegetables offer varied benefits for your health.

Vegetables that are said to be high in antioxidants and nutrients include broccoli, asparagus, brussels sprouts, beets, carrots, onions, cauliflower, red peppers, squash, tomatoes, and garlic.

Fruits that some say are high in antioxidants and nutrients include apples, blueberries, apricots, bananas, cherries, cantaloupe, oranges, kiwifruits, peaches, and pink grapefruits.

Nutrients of Fruits and Vegetables

Fruits and vegetables contain many different varieties of nutrients. Some fruits and vegetables are a virtual storehouse of beneficial minerals like anthocyanins, resveratrol, lycopene, and more phytochemicals are being found as research into the fruits and vegetables is conducted.

Phytochemicals

These plant nutrients help sustain your body against the worst ravages of the aging process and may help to reduce health risks like heart ailments, high blood pressure and cholesterol.

Some of the phytochemicals include:

Anthocyanins, available in blackberries, blueberries, cherries, eggplant, plums, and kiwi fruit are claimed by some to have important properties that may help reduce the occurrence of severity of some urinary tract infections.

Lycopene, available in watermelon, tomatoes, and pink grapefruit.

Resveratrol is available in red grapes and peanuts. CAUTION: more people are finding they may have an allergic reaction to peanuts every year

Suggested Servings of Fruit and Vegetables

People are often confused about the quantity indicated by a single serving or a cup.

Ideally, one cup refers to:

Vegetables

2 cups raw leafy vegetables

1 cup raw or cooked vegetables

1 cup baby carrots or approximately twelve carrots

1 cup cooked or canned dried beans or peas

1 medium potato

1 cup vegetable juice

Fruits

1 cup cut-up or cooked fruit

1 medium piece of fruit

1 large banana

1/2 cup dried fruit

1/4 small cantaloupe

1 cup berries or grapes

1 cup 100% fruit juice

A great e-book is focused on showing you the benefits which are claimed for adding more vegetables and fruit to your diet and broadening the choices which you know about. It will also give you a variety of tasty and nutritious recipes toward the end of the book.

To find out more fabulous information about how to incorporate a healthy lifestyle with more fruits and vegetables order your copy of Fabulous Fruit and Vegetables today.