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Eating Your Vegetables Is Easy
 

 
Daily Bread
A cheerful look brings joy to the heart.
Proverbs 15:30
Follow these tips and make a big difference in your health

OK, so our mothers were right when they told us to eat our fruits and vegetables. The scientific evidence of their tremendous health benefits continues to build.

So why don’t we eat more of these very healthy foods? How can we change our eating habits so we eat more? We all want to eat healthier. Let’s look at easy ways to do this.

But first, here’s what some recent studies say about the health benefits of fruits and vegetables.

Want to lose pounds? Eat more: Two new Pennsylvania State University studies show that people who eat a healthy, low-fat diet that includes more water-rich foods, such as fruits and vegetables, consume more food but weigh less than people who eat higher-fat diets. "Individuals who ate low-fat, high-fiber diets rich in fruits and vegetables weighed less, consumed more food and had healthier eating patterns," Dr. Jenny H. Ledikwe, one of the study authors, said in a Penn State news release.

An apple a day may protect your brain: A group of chemicals in apples could protect the brain from the type of damage that triggers such neurodegenerative diseases as Alzheimer's and Parkinson’s, according to two new Cornell University studies. The studies show that the chemical quercetin, a phytonutrient, appears to be largely responsible for protecting rat brain cells when assaulted by oxidative stress in laboratory tests.

How do I add fruits and vegetables to my diet?
If you are not already eating lots of fruits and vegetables, it may seem difficult to add them. But it doesn’t mean as radical a change as you might think. The American Dietetic Association suggests slipping them into foods you already eat.

Try at least two of these tips each week for the next month:
  • Add steamed broccoli to pasta and red sauce or rice and beans.
  • Boost vegetable soup by adding squash, cauliflower or turnips.
  • Add carrots, green beans or sun-dried tomatoes to chicken and noodle casserole.
  • Instead of lasagna noodles, try eggplant slices in lasagna.
  • Roll cabbage leaves around meat and rice patties or a barley and veggie patty.
  • Slice bananas into all types of cereal.
  • Add chopped apples or dried cranberries to green salads.
  • Top cakes and frozen desserts with sliced berries or peaches.
And of course fruits and vegetables make quick, enjoyable snacks any time.

Making these small changes will make a big difference for your health! The American Heart Association recommends eating at least five servings of fruits and vegetables a day. One serving equals a medium size piece of fruit, 1/2 cup fruit juice or 1/2 –1 cup cooked or raw vegetables.

Published: December 29, 2005
Source: American Dietetic Association, American Heart Association, Cornell University, Pennsylvania State University
Writer: Beth Bartholomew, MA, APR


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