fruit and vegetable sources

Fruits and vegetables are an excellent way to get carbohydrates, along with other important nutrients such as vitamins, minerals and water. They're also a wonderful source of fiber, if the skin is intact and when lightly cooked or left raw.

Despite these amazing health benefits, most Americans do not eat enough fruits and vegetables. The general rule is a minimum of five servings per day; seven is heaven and nine is divine!

Fresh produce in season provides the best flavor and will cost less. Frozen or canned fruits and vegetables, without added salt or sugar, are also a convenient alternative. Fruits and vegetables are generally canned immediately upon harvest when their nutrient content is at its peak. This preserves their nutritional value.

The way vegetables are prepared at home can also affect the nutrient content. Vegetables of any type (fresh, frozen, or canned) that are boiled in large amounts of water for long periods of time lose much of their nutritional value compared with vegetables that are lightly steamed.

Juice as a Fruit or Vegetable Source
Juice also counts as a source of fruits and vegetables as long as it is 100 percent juice. However, when a whole fruit or vegetable is made into juice, it loses the fiber and some other nutrients. It also becomes a concentrated source of fructose, a form of sugar.

So while juice is a good source, it's less nutrient-dense than the whole fruit from which it came. For this reason, most of your choices should be whole fruits and vegetables versus juices. In reality, many juices that are available only contain a small percentage of actual fruit juice and are mainly added sugar and water. Be sure to read juice labels carefully!

Dried Fruits and Vegetables
Dried fruits and vegetables are also an easy way to eat more produce. Drying eliminates moisture from the food resulting in a longer shelf life. Dried fruits and vegetables are high in fiber and carbohydrates and low in fat. However, because water is removed, dried foods have more calories per gram than their fresh counterparts. Thus, the recommended serving size for dried fruits and vegetables is half that of fresh produce.

Also be careful to select options that have no or low added sugar. Dried fruits are great to have on hand, because they are easy to store and are a good, portable quick snack.

Eat the Rainbow – Fruits and Vegetables to Try

	Red: Red fruits and vegetables are rich in vitamin C and the phytochemicals called anthocyanins. One of these - lycopene - is found in many red plant foods and has been linked to the prevention of prostate cancer.
Try these:   Cherries Guava Pink grapefruit Raspberries Red apples Red cabbage Red grapes Red pears Red peppers Strawberries Tomatoes Watermelon

	Blue and Purple: Blue and purple vegetables and fruits contain the phytochemicals called phenolics and anthocyanins, both of which act as antioxidants. This color is also associated with fruits and veggies with high levels of vitamin C.
Try these:   Beets Black currants Blackberries Blueberries Eggplants Plums Prunes Purple grapes

	Orange and Yellow: These fruits and vegetables contain carotenoids, which are important for vision and may help to decrease cancer risk. They're also an ideal source of bioflavonoids, which may help to reduce heart disease risk by reducing harmful plaque buildup in arteries that causes blockage. Various orange and yellow fruits and veggies are also high in potassium and vitamins A and C.
Try these:   Apricots Cantaloupe Carrots Lemons Mangos Nectarines Oranges Papaya Peaches Pears Pineapple Pumpkin Squash Sweet potatoes Tangerines Yellow peppers

	Green: Green fruits and vegetables contain the phytochemicals lutein, zeaxanthin, and indoles. These phytochemicals help to reduce the risk of cancer. Green fruits and veggies are also high in vitamin K as well as potassium. Vitamin K is best known for helping to clot the blood but it is also important for bone health.
Try these:   Arugula Broccoli Brussels sprouts Cabbage Cucumbers Green beans Green leaf lettuce Green peas Kale Kiwi Mustard greens Turnip greens Zucchini

	White: These vegetables contain allicin, which may help lower cholesterol levels.
Try these:   Chives Garlic Leeks Onions