Enjoy More Fruits & Vegetables

In this week challenge you must eat more fruits & vegetables . Use of more fruits and vegetables, along with whole grains, nuts, and beans, is a safe and healthy way to lose or maintain weight. In addition, diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health. Vitamins such as A (beta-carotene), C and E, magnesium, zinc, phosphorous and folic acid. You should eat at least five serves of vegetables and two serves of fruit each day. Choose different colours and varieties.

Benefits of eating more fruits and vegetables

1. As part of an overall healthy diet, eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.


2. Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.


3. They can help to reduce your risk of heart disease, stroke and some types of cancer.


4. Adding vegetables can help increase intake of fiber and potassium, which are important nutrients that many Americans do not get enough of in their diet.


5. Fruit and vegetables taste delicious and there is so much variety to choose from.

Tips to eat more vegetables and fruits each day

1. Keep fruit where you can see it. Place several ready-to-eat washed whole fruits in a bowl or store chopped colorful fruits in a glass bowl in the refrigerator to tempt a sweet tooth.


2. Explore the produce aisle and choose something new. Variety and color are key to a healthy diet. On most days, try to get at least one serving from each of the following categories: dark green leafy vegetables; yellow or orange fruits and vegetables; red fruits and vegetables; legumes (beans) and peas; and citrus fruits.


3. Skip the potatoes. Choose other vegetables that are packed with different nutrients and more slowly digested carbohydrates.


4. Make it a meal. Try cooking new recipes that include more vegetables. Salads, soups, and stir-fries are just a few ideas for increasing the number of tasty vegetables in your meals.

Suggested Reading:

How to Get More Fruits and Vegetables Into Your Diet - Learn more here.

Top 10 Reasons to Eat More Fruits and Vegetables - Learn more here.