More about those fruits and veggies
Last week on Wellness Wednesday, I encouraged you to take a step toward better health by eating more fruits and vegetables each day. Today, I share more about those fruits and veggies–why fresh is better; what’s a serving; how to prepare; and tips for adding more of these healthy gifts of nature to your daily choices.
Why fresh is better
Fresh fruits and veggies, as close as possible to their original state, are the healthiest for us. Eaten fresh, with no added sugar, sodium, or fat allows us to have the full benefit of their amazing offering of nutrients (vitamins, minerals, fiber, water), when eaten without unhealthy additives.
Most of us probably like French fries–“I do, I do!” (my hand is up). That ordinary potato (although not our best choice of a vegetable because it’s a simple carbohydrate) is not terrible for us in it’s original form, but when we fry it, everything changes. A medium potato, eaten plain, provides us with minerals and fiber and has about 150 to 200 calories. But when we take that potato and turn it into those yummy fries that call our name, the calorie count climbs rapidly, possibly exceeding 800 (webmd.com).
Ouch!
The maligned potato is just one example of what happens when we take a reasonably healthy food and change it drastically during preparation. Now I don’t expect you to eat the potato raw and label it “veggie sticks,” but French fries and other vegetables and fruits may turn into high calorie foods by the way we prepare them. French fries are one of those foods that we should add to our “eat occasionally” list.
What’s a serving?
Our goal is to get as close to five or more servings of fruits and veggies each day (remember the addendum–prepared in a healthy way). What is a serving?
- A medium piece of fresh fruit (i.e. orange, apple, pear, banana, etc.) or one-half cup chopped fresh fruit
- One medium tomato, fresh chopped vegetables or veggie sticks that are approximately the equivalent of one-half cup
- One-half cup of cooked veggies or low sugar canned fruit (be careful of added sodium in canned foods)
- One to two cups of leafy greens (lettuce, spinach, kale, etc.)
A salad with leafy greens with added veggies (tomato, cucumber, carrots, etc.) can easily provide you with three or more of your recommend servings of veggies and fruits. Be very careful of the amount and type of dressings as to their sodium and calorie content.
Ways to add more fruits and veggies
- A healthy salad a day is ideal.
- Try to have fruit with every meal.
- Prepare veggie sticks in advance and have handy in the refrigerator to encourage choosing those instead of a salty or sweet snack.
- Substitute fresh fruit for snacks or desserts.
- Keeping a record of your fruits and veggies can encourage you to eat more of them.
Besides the gift of vitamins, minerals, fiber, and water, fruits and veggies are filling and help you eat more of the “good” stuff and less of the “bad” stuff. Try to eat these powerhouses of nutrition at every meal and for snacks.
I hope you enjoy your fruits and vegetables this week. Wishing you joy and blessings on the journey.
As usual, mom was right. This is definitely an area where I struggle. I have been making homemade smoothies to sneak more good stuff in.
That’s great, Sandy, a wonderful way to add more fruits and veggies. Yes, the older I get, the wiser and kinder my mother becomes. Even though she’s been in heaven for more than 20 years, her influence lives on in all her children and grandchildren. She’s my hero! Wishing you joy on your journey to wellness. Praying for you!
Fresh fruits and veggies make us feel so much better. When I have a meal without any fresh food, I miss it. Thank you for encouraging us to improve our health.
I am the same way, Diana. I miss those fruits and veggies when I don’t have them. I’m content if that’s all I have for a meal, although I do eat some meat. (And of course, I haven’t given up all my desserts!) I hope your week is going well. Blessings!
I do enjoy my fresh veggies from the garden; and cantaloupe, and watermelon, and apples, and pears, and papples, and pecans, and … 🙂 Great post Ms. Katherine.
I think I’m like you, J.D. I enjoy most everything I eat. God’s gifts are such a blessing!
I’m enjoying your book and blog. I am enjoying my fruits and veggies this week. Those yummy french fries have become the occasional treat. Thank you for your research, paying the price in formal education, and for sharing the information. You’re a treasure.
Thanks you, Jimmie. Your encouragement means so much. I’m glad that making some healthy changes is becoming a part of your life. Like you, French fries are my occasional treat. Some day maybe we can share a veggie burger and some fries! Wishing you joy and sunshine.
You gave us some great advice and you made me hungry. And yes I want some fries! But for the sake of health, I will refrain! Thanks for sharing your wisdom, Katherine!
Fries and chocolate–two of my weaknesses, but like you, I refrain most of the time. Wishing you joy as your time nears an end on the other side of the world. I’m looking forward to when you’ll be closer. Wishing you a blessed week.
Growing up, mama ensured we had a green vegetable with most every meal. I’ve tried to do the same. Something just feels “off” if I don’t have fruits and vegetables each day.
My mother was the same–we had a good, home-cooked meal every weeknight. I don’t know how she kept up with everything. But, I’ve tried to follow in her footsteps as a parent and encourage my children and grandchildren to love fruits and veggies. We’re so blessed with the abundance of good food available to us. Wishing you joy and blessings, Terri.
When I listed the fruits and vegetables I enjoy, I was surprised to find I listed more vegetables than fruits! I have no excuse!
Yay! That’s great. With so many that you love, you can surely reach the five-a-day goal. Isn’t it wonderful that God gifted us with so many wonderful foods? Blessings!
We’ve been picking some of our home-grown spinach to chop and throw in the pan with fried eggs every morning. Cooked but fresh and added fiber to start the day. Thanks for the great tips, Katherine. God bless!
Mmm…spinach and eggs sound great to me (do you put a little cheese in there, too?) Spinach is one of the super foods–Pop-eye knew what he was talking about! Wishing you a week filled with blessings, Nancy.