NUTRITION

Getting More From Your Daily Five

We all know that our good health depends on eating at least five servings of fruits and vegetables every day. But which ones are best for you? Is it OK to eat more fruits than vegetables? And does it matter how you buy or prepare your produce? We took these and other questions to Sherrie Burke, dietitian at Group Health Riverfront Medical Center in Spokane.

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"Both fruits and vegetables are packed with vitamins, minerals, fiber, and other essential elements," she says. "But some varieties have more health value than others, and preparation can matter." Here are her suggestions for making smart choices.

Imagine a Rainbow

"Different colors of fruits and vegetables are associated with different types of nutrients, so choose a variety of colors when you’re shopping," says Burke.

Sweet potatoes, pumpkin, carrots, and cantaloupe contain a lot of vitamin A, which fights infection and provides a health boost for eyesight and skin. Dark leafy greens such as spinach, kale, and collard greens are low in starch, high in fiber, and contain potassium, vitamin C, beta-carotene, calcium, folic acid, and iron.

Don’t Play Favorites

To get a full range of nutrients, it’s best to eat a balance of fruits and vegetables. If you tend to eat more fruit than vegetables, Burke says, "just remember that fruits can be higher in carbohydrates and calories than non-starchy vegetables — an important consideration for people who have diabetes or weight problems."

Go to www.fruitsandveggiesmatter.gov to calculate your recommended daily serving sizes of fruits and vegetables.

Treat Them Right

Nutrients in fruits and vegetables are water soluble. If you boil your broccoli, for example, you risk pouring the nutrients down the drain. Also, nutrients break down the longer they’re exposed to air. Buy only what you can use within a few days and keep fresh produce well wrapped to seal in moisture. Or consider buying from the freezer aisle. "Produce is frozen at the peak of freshness, and you can pull out only what you need for each meal," says Burke. Canned varieties are usually cheaper and are similar in nutritional value to fresh and frozen, studies show.

"Eating fruits and vegetables skin and all — think apples, potatoes, and cucumbers — adds fiber," says Burke. But if you’re going that route, consider buying organic produce. Pesticide residue in non-organic fruits and vegetables can be lowered by peeling or scrubbing thoroughly under running water. Cooking to "crisp tender," rather than soft and soggy, is the healthiest way to prepare most vegetables.

Hone Your Camouflage Skills

Some children, and even some adults, refuse to eat fruits and vegetables altogether. So get sneaky. Substitute applesauce for oils in some baked goods. Puree vegetables and slip them into recipes for macaroni and cheese, soups, and other favorites. Add a dipping sauce of light ranch dressing to boost the kid appeal for celery and carrot sticks.