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How can you make sure you are getting a variety of fruits and vegetables in your diet?
Nashville, Ark. – Take a look the next time you go to the grocery store at all the
beautiful fruits and vegetables available during the fall months. Fall pumpkins, acorn
squash, butternut squash are just a few favorites that are available this time of
the year. It is important to eat a variety of fruits and vegetables for an overall
Fruits and vegetables provide nutrients, not necessarily found in other foods, for
a healthy body. Vitamins A and C are important for proper growth and development.
These vitamins help us see better and have pretty skin. People who eat more fruits
and vegetables as part of an overall healthy diet are likely to have a lower risk
of some diseases such as heart disease, type 2 diabetes and certain cancers. A diet
high in fruits and vegetables may decrease bone loss and reduce the risk of developing
kidney stones. Eating foods such as fruits and vegetables that are low in calories
instead of other higher-calorie foods can lower total calorie intake.
Only one in four adults eat the recommended amounts of fruits and vegetables every
day. What is worse, only one in five children eat the recommended amounts each day.
How can you make sure you are getting enough of these high nutrient foods? Everyone
over the age of two, needs anywhere from 2-4 servings of fruit and 4 to 5 servings
of vegetables each day. Sounds like a lot?
A serving of fruit or vegetable is measured in ½ cup measures. This means, you should
plan to eat 1 to 1 ½ cups of fruit and 2 to 2 ½ cups of vegetables. A medium piece
of fruit will count as one serving. Choose from fresh, frozen or canned varieties.
When fruits and vegetables are at their peak, choose the fresh varieties for the best
flavor. When they are out of season, choose frozen or canned. You will still benefit
from the nutrients they provide.
It's easy to add more fruits and vegetables into your day. Here’s how:
When storing fruits and vegetables, keep these points in mind:
For a complete list of storage tips and length of storage times on most foods, contact
the Howard County Extension Service at 870-845-7517 or visit our office located on
the second floor of the courthouse.
Start adding more fruits and vegetables to your diet! Many can be incorporated into
recipes you already enjoy. Here is a “sneaky” way to add vegetables to a family favorite.
I promise your family will not taste the difference! This recipe was featured at a
recent Diabetes Workshop. Everyone loved it and was amazed at the generous servings.
½ pound lean ground beef
1 medium onion, chopped
2 cloves garlic, minced
2 carrots, washed and grated
3 ½ cups water
1 can tomato sauce (15oz.)
2 teaspoons oregano
½ teaspoon black pepper
½ pound uncooked spaghetti, broken into pieces
In a large pot over medium heat, brown the ground beef with the onion
and garlic. Drain off and discard fat. Stir in the rest of the ingredients except
for the spaghetti. Bring to a boil. Add the spaghetti and turn the heat to low. Cover
and cook until the pasta is tender (Stir often to prevent sticking). Serve.
Yield: 6 servings (1 ½ cups each)
Nutrition Information per serving: Calories 300, Protein 18g, Carbohydrates 39g, Fat
7g, Sodium 488mg, Fiber 3g, Cholesterol 38g
By Jean Ince County Extension Agent - Staff ChairThe Cooperative Extension ServiceU of A System Division of Agriculture
Media Contact: Jean Ince County Extension Agent - Staff Chair U of A Division of Agriculture Cooperative Extension Service 421 N. Main St, Nashville AR 71852 (870) 845-7517 email@example.com
The Arkansas Cooperative Extension Service is an equal opportunity/equal access/affirmative
action institution. If you require a reasonable accommodation to participate or need
materials in another format, please contact your County Extension office (or other
appropriate office) as soon as possible. Dial 711 for Arkansas Relay. The University of Arkansas System Division of Agriculture offers all its Extension
and Research programs and services without regard to race, color, sex, gender identity,
sexual orientation, national origin, religion, age, disability, marital or veteran
status, genetic information, or any other legally protected status, and is an Affirmative
Action/Equal Opportunity Employer.