The Benefits Of Nutrient Dense Fruits And Vegetables In A Healthy Diet

All fruits and vegetables are super foods. They are the most nutrient dense of the food groups, meaning they have very low calories for nutritional punch that they pack. They are high in fiber, antioxidants, vitamins and minerals. They are low in fat and calories. They protect against a number of diseases, including cancer. Making fruit and vegetables the main component in your diet guarantees a slender, healthy body.

You don’t need to memorize this information or count calories. Just be aware and add nutrient dense fruits and vegetables to your meals for optimal health. The color of each fruit and vegetable is the key to the type of phytochemical it contains. Be sure your plate has 2 or 3 colors: red tomatoes, green broccoli, purple berries.

Here are some ways to ease more of them into your diet;

Add a handful of green leafy vegetables, sliced avocado or sliced apple to sandwiches.

Drink 100% vegetable juice.

Tomato sauce is an excellent source of phytochemicals. Use in spaghetti sauce, chili, salsas, soups, beans.

Add extra chopped vegetables to soups.

Save the water from cooking vegetables and add it to your soup. Replace the water in bread or other recipes with the vegetable water.

Add dried fruits and vegetables to lunches. The healthful phytochemicals in fruits and vegetables are not affected by cooking, freezing, canning or drying. Dried produce has more fiber than fresh. Watch out for sugar content in dried fruit.

Add pureed foods to dishes: pureed sweet potatoes to macaroni and cheese: applesauce substituted for part of the fat in desserts: any pureed fruit or vegetable to soup.

Make dessert with fruits; sugar-free angel food cake with strawberries: cobblers and pies: canned peaches and gingersnaps: yogurt and fruit.

Top Picks of Fruit and Vegetable Super Foods:

Red tomatoes–contain lycopene that reduces the risk of cancer, heart disease, osteoporosis and diabetes: photochemicals in their flesh prevent free radicals from damaging joints, muscles, and brain cells.

Broccoli–boosts the immune system, fortifying it with cancer fighting photochemical; contains vitamin C and folate.

Spinach–contains high fiber, calcium, vitamins C, A, B6, E, K, and iron.

Berries–antioxidants, fiber, calcium, vitamin C

Bananas–important for its phosphorus content.