September is here and it’s time to celebrate National Fruits and Veggies More Matters Month. We’ve all heard it before – fruits and vegetables are good for you. So, let’s talk about why fruits and vegetables are good for you and the top 10 reasons why we should all be eating more.
10. All Forms Matter. It doesn’t matter how you get them or where you get them, they all matter. Fruits and vegetables are available year round and in a variety of forms to include fresh, frozen, canned, dried and 100% juice. They are all nutritious so pick the best one for the right occasion. If choosing juice, be sure the label states 100% juice and there is little to no added sugar to get the most benefit.
9. Calories that Count. With adult and childhood obesity on the rise, calories “in” continue to trump calories “out.” The only way to bring this trend to a halt is to eat less and move more. Make the best use of your calories by selecting nutrient-dense foods (foods that contain plenty of good stuff and much less of the bad stuff). Fruits and vegetables contain few calories, but tons of important vitamins and minerals.
8. Fiber. Most Americans are falling short on fiber consumption, which is vital for heart and digestive health along with weight maintenance. Fill the gap with fruits and vegetables, which along with whole grains are the top sources of fiber.7. Nutrient-Packed. The food we eat not only needs to taste good, but it also needs to provide our bodies with necessary nutrients such as vitamins and minerals. Many fruits and vegetables are “high” and “good” sources of nutrients such as folate, iron, magnesium, potassium, and vitamins A and C.
6. Something for Everyone. With a wide variety of colors, textures, tastes and forms, there is a fruit and vegetable out there for everyone. So don’t just stop at a few favorites. Expand your palate and try something new to improve your health.
5. Disease Prevention. Phytonutrients, which include well-known antioxidants, have shown to play a great role in our health and more importantly, disease prevention. Fruits and vegetables contain many of these nutrients, all with unique functions and benefits.
4. Quick & Easy. Thanks to our wonderful farmers and produce industry partners, preparing fruits and vegetables can meet any skill set or time clock. No matter which form you choose, there are varieties that require no peeling, chopping, slicing, or dicing and can be prepared in a snap.
3. Budget-Friendly. Many people choose not to purchase fruits and vegetables because they think they are too expensive. However, cost per nutrients, fruits and vegetables are a no-brainer when compared to the items we spend our food budget on that are expensive and provide little nutrition (sugar sweetened beverages, grain based desserts and salty snacks). Make a list, buy fresh fruits & vegetables in season, and keep non-perishable items stocked to help keep costs down.
2. Simply Sweet. Satisfy that sweet tooth with naturally sweet fruit. The sugar in fruit, known as fructose, is sweeter than table sugar and has a low glycemic index. Instead of high-calorie, high-fat desserts, choose your favorite fruits to save calories or add fruits to your existing desserts for extra nutrition.
1. Delicious. No explanation needed. Fruits and vegetables are just plain delicious.
For more information about getting more fruits and vegetables in your diet or a list of “in-season” fruits and vegetables in Texas, please contact Kim Miles, County Extension Agent – Family & Consumer Sciences at 325-646-0386 or kamiles@ag.tamu.edu.
