Color Your Meals with Fruits and Vegetables

It turns out that mother was right when she said, “Eat your fruits and vegetables!” Research continues to confirm the health benefits of including generous portions of fruits and vegetables in your diet. That is why it is recommended that people sixty-five and older include 1 1/2 to 2 cups of fruits and 2 to 3 1/2 cups of vegetables every day. The exact amount depends on your age, sex, and activity level.

Preparing Fruits and Vegetables

Because fresh produce loses nutrients over time, one way to preserve as many nutrients as possible is to use fresh fruits and vegetables as soon as possible after you purchase them. Both canned and frozen fruits and vegetables are picked and preserved at their peak. Frozen produce items are usually just as nutritious as their fresh counterparts and, in fact, can actually have more nutrients than fresh. Nutrients can be lost when fresh produce is shipped over long distances, warehoused for periods of time, or improperly stored anytime, anywhere from the farm to the table.

Even though some nutrient loss is caused by the heat of the canning process, the nutrient content of canned produce is still comparable to fresh. For those with chewing or swallowing problems, canned fruits and vegetables are easier to eat than fresh produce. To minimize your intake of added sugar, choose canned fruits packed in water or their own juices, rather than syrup. To keep your sodium consumption in check, choose vegetables canned without added salt.

Whether you use fresh, frozen, or canned vegetables, avoid overcooking. The longer you cook, the more vitamins and minerals can be lost in the cooking water. You can preserve nutrients by using only small amounts of water and by reusing the cooking water. Keep a small jar of vegetable cooking water in the fridge or freeze the liquid into ice cubes. Among other possibilities, you can add the flavorful, nutrient-rich veggie broth to mashed potatoes or use it as the base for soups and stews.

Microwaving is a good way to preserve nutrients, too. After rinsing fresh vegetables, you can usually microwave them with only the water clinging to them. It takes very little time –less than 1 minute for a big mound of fresh spinach leaves or about 2 to 2 1/2 minutes for a single layer of cut green beans on a dinner plate. Canned and frozen items take even less time because they are already partially cooked and only require reheating.

Get a Lot… For a Little

Because they are high in vitamins and minerals and low in calories, fruits and vegetables are considered nutrient-rich. Calorie-wise, eating produce is a low-cost way to get many essential nutrients. Whether fresh, frozen, or canned, fruits and vegetables provide a wealth of good nutrition for your continued health and wellness.

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If you would like more information on “March is Nutrition Month” feel free to contact Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor Emeritus — University of Minnesota at waldn001@umn.edu. Be sure to watch for more Family Living Focus™ information in next week’s paper.