Health Benefits of Produce

Research shows that eating an ample amount of fruits and vegetables is correlated with a lower risk of many chronic diseases and may even help protect against certain types of cancer. Despite all of these health benefits, many people do not consume enough of them.

Fruits and vegetables come in varieties of fresh, frozen, canned, or dried, and all of them have plenty of nutrients that our bodies need. The amount and types of nutrients vary in fruits and vegetables, so it is important to have a balanced variety. Be mindful, too, of trying to eat plenty of darker red, green, and orange vegetables, as well as beans and peas throughout the week.

The Dietary Guidelines for Americans recommend filling up half your plate with fruits and vegetables. These are a few tips to add more produce to your meals:

• Keep frozen, dried, and canned fruits and vegetables on hand, especially when fresh produce isn’t in season. To reduce added sugars and extra calories, buy canned fruits packed with 100% fruit juice, and choose canned vegetables with low-sodium or no added salt.
•  Add raw cucumber, avocado, or pickled carrots to sandwiches for new textures. Top oatmeal, waffles, or cereal with berries or banana slices for added flavor. For dessert, add fruit as a topping to low-fat yogurt.
• A large portion of fruit intake in the United States comes from fruit juice, which usually contains many added sugars. Try to focus on whole fruits instead, since they contain dietary fiber and many other nutrients without all of the added sugars. If you choose to drink fruit juice, make sure it is made with 100% fruit juice, as opposed to being made with more added sugars.

Source: https://www.eatright.org/food/food-groups/fruits/discover-the-health-benefits-of-produce