June is National Fresh Fruits and Vegetables Month! It’s no surprise that FoodFacts.com would take every opportunity to encourage our readers to increase their consumption of fresh fruits and vegetables. If we haven’t said it enough, fruits and vegetables are rich in vitamins and minerals that are essential in making your body work, feel and look its best. They provide the nutrients for vital health and aid in lowering your risk of heart disease, stroke, diabetes, cancer and other chronic diseases.
The dietary guidelines for the amount of fruits and vegetables intake basically depend on one’s gender, age, and activity level. Based on a 2,000-calorie daily diet, two cups of fruits and 2 ½ cups of vegetables are recommended, whether fresh, frozen or canned.
There are many easy ways you can get yourself eating more fresh fruits and vegetables. Below are some of them:
Grow them yourselves
Vegetable and fruit gardens in people’s backyards are always a pleasant sight. Making use of space this way is a great way to utilize and maximize it. For those who don’t have the room and time for an edible garden, there are small and low-maintenance herbs that you can grow indoors, such as basil and parsley.
Buy locally grown
If homegrown is not an option, locally grown is the next best thing. The shorter the distance the fruits and vegetables have traveled, the fresher they are. Roadside stands and farmers’ markets are the best places for those! Be sure to find out if your farmers’ markets are selling goods that they have grown or made themselves or are carrying other farms’ goods. National, state and city laws require farmers’ markets to disclose if they are “producers only” or “carrying” products from others.
Buy in-season produce
Nature has its way of telling us what the best foods to eat are and when to eat them. Fruits and vegetables offer the most nutritional value and flavor when they are in season; plus, they cost less when supplies are aplenty.
Learn fast and easy ways to prepare them
While eating raw produce have many health benefits, there are certain fruits and vegetables that are better consumed cooked. For instance, cooked tomatoes contain increased lycopene, a phytochemical rich in antioxidant properties, than raw tomatoes.
Be sure to always wash produce before eating. It’s also a great idea to prepare ahead – wash, cut and store them safely for future use.
Go for the healthy snacks
When you’re craving snacks, you want something convenient and ready-to-eat. This is where the pre-prepared fruits and vegetables come to play. Go for the cut-up fruits and veggies when you have the urge to reach for some bag of chips!
Try something new
Keep things interesting by trying something new, not just for the enticing colors and flavors, but for the body’s nourishment. No fruit or vegetable contains all of the nutrients that your body needs. So, shake things up and keep a variety – the options are limitless!