Eat your medicine

Word on the street is that fruits and vegetables are good for you. 
But why!? And what exactly are fruits and vegetables? 

Let’s start with the basics. A fruit is a seed-bearing structure, whereas vegetables are all other plant parts; roots, leaves and stems. Using this definition, apples, squash and yes, tomatoes are all fruits. Vegetables include all non-seed containing plants such as beets, potatoes, spinach and broccoli. 

But why should you eat them? 

• Alkaline producing, which helps to preserve bone mass and muscle tissue. 
  
• Rich in antioxidants which help fight against free radicals formed in the body. 
  
• Loaded with vitamins, minerals, fiber and phytonutrients; naturally occurring chemicals that help prevent disease.  
  
• Help with hydration, as they are largely comprised of water. 
  
• High nutrient density and a low calorie cost, helping to control food intake and body weight. 
  

Epidemiological studies strongly suggest that a diet rich in plants can reduce the risk of cardiovascular and other chronic diseases as diets founded on fruit and vegetable intake tend to be low in saturated fat and cholesterol and high in fiber, magnesium, potassium, vitamins C and E.

How many should I eat? 
According to the U.S. Department of Agriculture, the recommended guidelines for fruit and vegetable consumption are as follows: 

Vegetables // Fruits

• Men: 2.5-3 cups per day // 2 cups per day
  
• Women: 2-2.5 cups per day // 1.5-2 cups per day 
  

Fruit and vegetable consumption is associated with a lower incidence of:

• Cardiovascular disease
• Cancer [cervical, colon, breast, lung, gastric, ovarian, thyroid, pancreatic, prostate]
• High blood pressure
  
• High cholesterol
• Type II diabetes
  
• Obesity
  
• Stroke
• Lymphoma 
  
• Asthma
• Osteoporosis 
  
• Eye disease 
  

“But I don’t like veggies!” 
No excuses! There are many ways to hide veggies in your diet: 

• Add greens to smoothies. A handful of spinach or kale blends well with any smoothie. Whip up a quick, healthy protein smoothie using 1 cup milk of choice, 1 frozen banana, 2 handfuls of spinach, 1 tablespoon almond butter and protein powder (optional). 
  
• Saute veggie noodles. Use zucchini, squash, asparagus or spaghetti squash in lieu of pasta, and you can add veggies to the sauce for extra greenery!
  
• Substitute greens for bread or sandwich wrap. Make an “unwich” by wrapping your sandwich meat with lettuce. 
  
• Make a better burger. Add pureed carrots, sweet potato or broccoli to any recipe using ground beef. Hamburgers and meatloaf are great when made “green”. 
  
• Make it into a chip. Use vegetables as a crunchy snack by thinly slicing, lightly coating with olive oil and baking until crispy. Sweet potatoes, zucchini and kale leaves are great options. 
  
• Do desserts right. Satisfy your sweet tooth with a sweet potato or black bean brownie.  
  

If you would like to learn more about how nutrition can help you reach your health and performance goals, contact Nicole Cascio at nnmarie@gmail.com for a nutrition consult or to join one of our ‘Think Yourself Thin’ nutrition support groups.