Fresh Fruits and Vegetables

While it’s true that we have introduced you to some new ideas about what you should be eating, I think that it’s safe to say that we can all agree that every healthy diet should include a daily variety of fresh fruits and vegetables.

Fresh Vegetables
Photo Credit: PublicDomainImages

Fruits and vegetables are rich sources of:

  • Vitamins
  • Antioxidants
  • Minerals
  • Fiber
Fruits and vegetables help to protect against:

  • Cancer
  • Diabetes
  • Heart disease
  • High blood pressure
  • Inflammation
Do your best to eat 5 servings of vegetables and 2 servings of fruit every day. Reach beyond the usual carrots, peas, tomatoes and potatoes.  Think of a cornucopia, the more colorful your selections the better!  You will have a pretty plate and ensure that you are not missing any important nutrients.

Choose from:

  • Red
  • Dark green
  • Yellow
  • Blue
  • Purple
  • White
  • Orange
Think salads and stir-fry dishes with color.  Soups too!

But here is perhaps a new idea for you.  Don’t be afraid to serve vegetables and fruits with healthy fats!

  • Butter your vegetables.
  • Dress your salads with a healthy fat dressing.
  • Dip your crudités in a healthy mayonnaise based dip.
  • Add avocados, cheese, nuts, and seeds to your salads.
  • Serve fresh fruit with raw cheese.
Vegetables should be eaten with healthy fats because you will absorb more of their nutrients and they will taste so much better!

Photo credit top to bottom: Butter by Efraimstochter, Olive oil by stevepb,
 Different kinds of nuts in a bowl by Elena Photo,
Cheese by GutundTasty  

Why Fat is Important

  • Many of the nutrients and vitamins in vegetables are fat-soluble.
  • Fat-soluble vitamins and nutrients cannot be absorbed properly without fat.
  • Lycopene needs fat to be properly absorbed.
  • Beta-carotene needs fat to be properly absorbed.
So start eating your fruits and vegetables.  Try new ones each week and experiment with different ways of cooking/serving them.

Be creative and have fun with it!

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