Most of us are not eating enough fruit and vegetables. According to a 2013 study by the Centers for Disease Control and Prevention, only slightly more than 25% of American adults eat the recommended servings of fruit and less than 15% get the recommended daily servings of veggies. Why is produce so important? The added fiber in fruits and vegetables can help you feel fuller longer on fewer calories. A diet rich in fruits and veggies can help you maintain a healthy weight and reduce your risk of cancer, diabetes, heart disease and other chronic illnesses. They are a great source of vitamins and minerals, and many fruits are naturally sweet and a healthy dessert option. Swapping vegetables for refined white foods in your diet offers a host of health benefits and is an easy way to slim down or keep your weight in check.
How much do you need to eat to meet the daily recommendations? Choosemyplate.gov is a great resource for what and how much to pick. The average person age 50+ should aim for 1.5-2 cups of fruit a day and 2-2.5 cups of vegetables. Don’t be intimidated—this is easier to do than you think! Add some frozen spinach or kale to your spaghetti sauce, or for an even more amped up option roast carrots or butternut squash and food process it in with your pasta sauce—you’ll never know it’s in there! Chop up apples and stir them into your oatmeal in the morning, or add blueberries or strawberries to some yogurt. Mix up a smoothie of kale or spinach, apples, pineapple, carrots and beets and keep it in your fridge for busy mornings. Grab an apple and peanut butter or hummus and peppers for your afternoon pick-me-up. Steamed or raw veggies can get boring, but tossing them in olive oil and seasoning and roasting them in the oven will really bring out their flavor.
For more healthy recipes and tips on how to get your daily fruits and veggies, visit Choosemyplate.gov.
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