In today’s fast-paced world, understanding the significance of incorporating more fruits and vegetables into our daily diet is crucial for our overall health. Recent research highlights their potential impact in preventing chronic diseases, making it imperative to explore how we can enhance our nutrition with these natural foods.
The U.S. Department of Agriculture’s MyPlate, which is based on the 2020-2025 Dietary Guidelines for Americans, suggests that we should aim to fill half of our plates with fruits and vegetables at each meal. This approach aligns with recommendations for plant-based diets, which are touted not only for cancer prevention but also for promoting heart health. The Mediterranean and DASH diets are examples of such beneficial eating patterns.
Fruits and vegetables stand out as nutrient-dense powerhouses packed with vitamins, minerals, and dietary fiber that greatly contribute to our well-being. A recent study published in the July issue of BMI journal indicated that increasing our daily intake of fruits and vegetables by just one-third of a cup could lower the risk of developing Type 2 diabetes by 25%. The research involved a comparison of 10,000 adults newly diagnosed with Type 2 diabetes against 14,000 diabetes-free individuals, revealing that an extra 66 grams (approximately one-third of a cup) of fruits and vegetables daily led to a 25% reduced risk of this disease. Significantly, the study emphasizes that whole fruits and vegetables, not supplements, are effective in preventing disease.
To easily incorporate more fruits and vegetables into your everyday meals, consider creative options like adding berries to your cereal, slicing a banana into your oatmeal, preparing a veggie platter with hummus, or pairing an apple with peanut butter. Instead of reaching for sugary snacks like cookies, opt for nature’s treats such as a handful of grapes or an orange. Don’t worry about the natural sugars found in fruits—these are processed differently by our bodies due to the presence of fiber and other nutrients.
The essential takeaway is that including daily servings of fruits and vegetables—even in small amounts—can significantly contribute to leading a healthier life.
Q and A
Q: Are smoothies nutritious?
A: Yes, but their calorie content can range from 250 to 350 calories per serving. While smoothies can serve as a fantastic meal replacement, it’s essential to monitor calorie intake if weight loss is a goal. They also provide a convenient way to infuse your diet with more fruits and vegetables. Smoothies allow for diverse and adventurous ingredient combinations, as the textures of fruits, vegetables, seeds, and protein sources blend together. To enhance the nutritional value of your smoothie, consider adding flaxseed, hemp seeds, spinach, pre-cooked frozen lentils, cottage cheese, or tofu alongside your favorite fruits, protein powder, and powdered peanut butter.
RECIPE
Here’s a delightful recipe to celebrate the fall season: Sweet Potato and Apple Casserole. This dish makes an excellent side for holiday meals and is courtesy of Melissa’s Produce.
SWEET POTATO AND APPLE CASSEROLE
- 3 sweet potatoes or yams
- 2 large baking apples, cored and cut into 1/4-inch rings
- 2 tablespoons sugar
- 1/2 cup orange juice
- 2 tablespoons butter
- 3/4 tablespoon cornstarch
- 1/4 teaspoon salt
- 1/2 tablespoon ground cinnamon
- 1/2 tablespoon nutmeg
- 1/4 cup walnuts, chopped and toasted
Preheat the oven to 350 degrees F. Scrub the sweet potatoes or yams thoroughly, pat them dry, and pierce them in multiple places similar to how you would for baking. Place them on a cookie sheet and bake until tender, approximately 35-45 minutes. Allow them to cool, then remove the skins. Layer sliced sweet potatoes and apple rings in a buttered casserole dish. In a boiling pot, combine sugar, water, butter, cornstarch, and salt; cook until the mixture begins to thicken. Pour this sauce over the yams and apples, sprinkle with cinnamon, nutmeg, and toasted walnuts, and cover the dish before baking at 350 degrees for 1 hour. This recipe yields 5 servings.
Per serving: 216 calories; 2 grams protein; 28 grams carbohydrates; 8 grams fat (3 grams saturated); 5 grams fiber; 142 milligrams sodium.
Charlyn Fargo is a registered dietitian with SIU School of Medicine in Springfield, Illinois, and serves as the current president of the Illinois Academy of Nutrition and Dietetics. For questions or feedback, you can reach her at [email protected] or connect with her on Twitter @NutritionRD. To learn more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.
Photo credit: Alexandr Podvalny at Unsplash
