What's the big deal about eating fruit and vegetables anyway? Why the emphasis on getting 5 servings a day? These are good questions, and the answers are not entirely obvious, though some parts of the answers are pretty simple.
One of the biggest advantages of eating fruits and vegetables is that they are terrific sources of key nutrients. Most of the B vitamins, vitamin C, calcium, lots of minerals, and vitamins A and K are found in fruits and vegetables. The natural food sources of vitamins seems to be a healthier way to get these nutrients than any vitamin supplement source.
Another and maybe just as important reason to eat fruit and vegetables is that we tend to eat a certain number of times and relatively similar amounts each day. By ingesting a large quantity of one type of food, we are less likely to eat a lot of another. If we eat large helpings of vegetables with a meal, the amount of starchy carbohydrates we ingest is likely to be smaller. Since most fruits and vegetables are relatively lower in caloric content per volume of food ingested than most simple starchy carbohydrates we tend to eat less calories when we eat larger amounts of vegetables. Also most vegetables are relatively low in fat, and the fats they do contain tend to be healthier fats than are found in most meat products and processed foods. By eating foods low in fat we also keep our calorie intake down.
Fruits can be substituted for other sweets and desserts in many situations. A fresh or canned fruit dessert may satisfy our desire for something sweet after dinner without the high calorie, high simple carbohydrate, often high fat dessert we might otherwise choose. Fruit also can make breakfast special in the same type of way that bacon, sausage or eggs can make a special breakfast. Often we find that making a tasty addition to a simple breakfast can obviate our need or even desire to have a much higher fat, higher calorie breakfast treat.
Lunch is another great way to eat fruit of vegetables. The traditional sandwich with meat and/or cheese is simple, and works for lots of Americans. Substituting fruit or vegetables can cut down calories, increase nutrient value, and make our diet much more varied and interesting. Fruit especially is portable, easy to prepare and shop for, takes little to no preparation time, and can be a "grab-and-go" lunch or snack on the run for the busiest of us any day. We just have to plan ahead.
So figure out a way to eat five a day, and live healthier lives.
Dr. Pullen
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