Fresh Fruits and Veggies: Power Foods

Fruits and vegetables with heart-shaped tape measure

Which food groups contain foods high in fiber, low in calories, low in fat — and are full of nutrients? The fruit and vegetable groups! The produce aisle at Giant Eagle^® presents endless opportunities to incorporate these all-natural treasures into your diet, while providing health benefits along the way.

Want reasons to fill up on fruits and vegetables? Here are the facts:

Scientific studies show that a diet high in fruits and vegetables may provide protection against chronic diseases — particularly heart disease and stroke, according to the Centers for Disease Control (CDC).
Fruits and vegetables may protect against certain cancers, too — especially cancers of the digestive tract, such as stomach cancer and colon cancer, according to the United States Department of Agriculture. High-fiber diets also keep your digestive tract healthy and improve its overall function.
According to the USDA, a diet high in fruits and vegetables may reduce your risk of Type II diabetes.
Various CDC studies have shown links between diets high in fruits and vegetables and effective weight control. Fruits and vegetables contain plenty of filling fiber, yet are naturally low in calories, so they fill you up without doing damage to your diet.
Many fruits and vegetables contain high levels of critical nutrients, including Vitamin A, Vitamin C and potassium. The CDC outlines the clear benefits of these nutrients: Vitamin A protects your eyes and skin — and helps ward off infections. Vitamin C protects your teeth and gums and helps heal wounds faster. Finally, potassium may regulate your blood pressure and stop bone loss.

How many fruits and vegetables should I eat?

Find your age and gender in this data table from the USDA and learn how many servings of fruits and vegetables you should eat every day:

Women

Age
19 — 30 years
31 — 50 years
51+ years

Fruit RDA*
2 cups
1 ½ cups
1 ½ cups

Vegetable RDA*
2 cups
2 ½ cups
2 cups

Men

Age
19 — 30 years
31 — 50 years
51+ years

Fruit RDA*
2 cups
2 cups
2 cups

Vegetable RDA*
3 cups
3 cups
2 ½ cups

*RDA = Recommended Daily Allowance

Then, check out this list and discover easy ways to add fruits and veggies to your diet.

The Centers for Disease Control's recommendations for fruit and vegetable portions

One cup of fruit is equal to:

One small apple
One large banana
Eight large strawberries
One medium pear
One small wedge of watermelon
Two large plums

One cup of vegetables is equal to:

12 Farmers Market^® organic baby-cut carrots (Serving tip: Serve with low-fat cream cheese or vegetable dip.)
One large bell pepper (Serving tip: Cut into strips and add to a dinner salad; or serve with low-fat dip.)
One large ear of corn (Serving tip: Add dashes of salt and pepper for flavor.)
One cup cooked greens or two cups leafy salad greens
Two large stalks of celery (Serving tip: Add a dollop of low-fat cream cheese or peanut butter for protein.)
One medium baked potato (Serving tip: Add low-fat sour cream and fresh chives for flavor and color.)
10 broccoli florets (Serving tip: Add to a delicious dinner salad.)

Want dessert? A quarter cup of raisins or four ounces of applesauce count as a half cup of fruit! Want more delicious fruit and veggie ideas? Check out these articles, and enjoy fresh flavors all year long:

Easy Greens: A Guide to Salad
Salad Dinner Party
Marvelous Tomatoes: A Cooking Guide
Strawberry Sensations
Cooking with Fresh Veggies

Sources

Centers for Disease Control's Fruits and Veggies Matter
(http://www.fruitsandveggiesmatter.gov)

United States Department of Agriculture's My Pyramid.gov
(http://www.mypyramid.gov)

Important Physician Advice Disclaimer: The content provided by Giant Eagle^®, including but not limited to, Web site, recipe and health information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Consult your physician for professional guidance before changing or undertaking a new diet program. Advance consultation with your physician is particularly important if you are under the age of 18, pregnant, nursing or have health problems.