Fruits and vegetables are high in vitamins, minerals and fiber – and they’re low in calories. Eating a variety of fruits and vegetables may help you control your weight and blood pressure.
Which fruits and vegetables are best?
That’s easy: They’re all good! If you eat many different types of fruits and veggies, you’re sure to get all the different types of nutrients you need. You can eat fresh, frozen, dried or canned fruits and vegetables. If you choose canned vegetables, it’s best to buy ones that are labeled “low-sodium” or “no salt added”. Choose canned fruit that is canned in water or in its own juice and wash them before eating.
Take the Next Step
If you’re already eating plenty of fruits and veggies every day, you may be ready for the next step: include more color. All fruits and vegetables contain vitamins, minerals and other nutrients that may help prevent heart disease, cancer and other illnesses. Some of these nutrients are fiber, potassium, folate, and vitamin A and C. The best way to get all the various nutrients is to eat fruits and vegetables of many different colors. The five main color groups and examples in each group are listed below. Eat from as many color groups as you can each day.
|Color||Fruits and Vegetables|
|Red:||tomatoes, tomato sauce*, tomato juice*, watermelon, strawberries, cherries, cranberries, raspberries, pomegranates, red apples, red grapes (* choose no added salt or low sodium versions of these products) |
|Orange/yellow:||carrot, pumpkin, butternut or acorn squash, mango, apricots, cantaloupe, oranges, tangerines, grapefruit, lemons, , peaches, papaya, pineapple, nectarines, yellow apples|
|Green:||broccoli, Brussels sprouts, green cabbage, bok choy, avocado, spinach, kale, green beans, green peppers, kiwi, collard greens, mustard greens, green grapes|
|White||garlic, onion, chives, cauliflower, bananas|
|Blue/purple:||blueberries, blackberries, purple grapes, purple grape juice, plums, prunes, purple figs, raisins, eggplant.|
This content was last reviewed on 01/10/2013.