Fuel up on nutritious foods such as fruits (apples, blueberries, or grapes) and vegetables (spinach, carrots, or broccoli). The vitamins and minerals in fruits and vegetables contribute significantly to your health. A diet rich in fruits and vegetables can lower high blood pressure, reduce high cholesterol, and reduce your risk of heart disease, etc. Eating various fruits and vegetables gives the body nutrients and antioxidants that reduce the risk of chronic diseases. Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may promote weight loss and help diabetes patients to maintain normal blood sugars. Fruits and vegetables are excellent sources of vitamins and minerals. You won’t find a better nutritional source than fruits and vegetables, loaded with vitamins A, C, and E—as well as magnesium, potassium, zinc, phosphorous, and folic acid. Fruits and vegetables contain fiber, contributing to regular bowel movements and lowering cholesterol. There are enormous health benefits to eating at least five fruits and vegetables a day. That’s five portions of fruit and vegetables in total, not five portions of each. It is important to have at least five portions of various fruit and vegetables daily. An adult portion of fruit or vegetables is 80 grams.

Adding Fruits and Veggies

Below are some tips on adding more fruits and vegetables to your daily diet:

• Make sure half of your plates are fruits and vegetables.
• Eat a rainbow of colors of fruits and vegetables.
• Have a fruit or vegetable with breakfast (e.g. vegetable omelet with a fruit).
• Skip the junk food at snack time and pick a healthy fruit or vegetable.
• Make dinner casseroles with lots of vegetables.
• Keep a bowl of mixed fruits and vegetables on your kitchen counter for snacks.

Remember, fruits and vegetables promote better physical health and reduce chronic disease but are associated with better mental health and academic achievement.