Eating fruits and vegetables everyday as part of a healthy diet can help you fight disease. These are a good source of many vitamins and minerals. Fruits and vegetables as a part of healthy diet may reduce the risk of chronic diseases like type 2 Diabetes, stroke, and certain types of cancer, heart disease and high blood pressure. A variety of fruits and vegetables will provide a variety of nutrients. Different colors give you a range of nutrients including Vitamin A, Vitamin C, folate, potassium, and fiber. All important to health.
Many fruits and vegetables are lower calories than other foods. They make great snacks and a serving is less expensive than a candy bar, can of pop, or bag of chips.
All forms do count. You don’t always have time to prepare fresh vegetables and fruits, but canned, frozen, dried, and 100% juice can all provide great nutrition. Most canned and frozen foods are processed within hours of harvest, so the flavor and nutrient value are preserved. Instead of picked under-ripe, shipped many miles, and then ripened, processing is done near the growing area. Canned foods have similar nutrient value as fresh. Although 100% juice does count toward your daily recommendation, the majority should come from whole fruits and vegetables to help you get enough fiber.
So how much do you need?
Women
31-50 years, 1 ½ cups Fruit 2 ½ cups Vegetables
51+ years, 1 ½ cups Fruit 2 cups Vegetables
Men
19-50 years, 2 cups Fruit 3 cups Vegetables
51+ years, 2 cups Fruit 2 ½ cups Vegetables
For more information contact your Iowa State University Extension office
Prepared by Barb Fuller, MA, RD, LD, Nutrition and Health Field Specialist
Adair County Extension
4/3/2008