What You Need to Know About ... Fruits & Vegetables

By David Bjerklie

BOTANICAL BOUNTY

The latest scientific research has shown--and the evidence continues to mount--that the plant kingdom is filled with gifts that can help fight off the ravages of chronic disease. A large group of compounds called phytochemicals (see below), found in plants ranging from garlic to cabbage to tea leaves, have been shown to help fight disease by preventing the cellular damage caused by chemicals called free radicals. A diet rich in fiber also has been shown to help reduce the risk of heart disease, stroke, high blood pressure, obesity, diabetes and cancer. Fiber and phytochemicals are a one-two punch that should be reason enough to eat your peas and broccoli.

SO, WHY DO WE RESIST EATING OUR VEGGIES?

The trick is not to force yourself to eat stuff you hate but rather to find ways to turn the plant kingdom into dishes you enjoy. Don't want to face a plate of okra or Brussels sprouts? You don't have to. Aim for variety, and put your energy into getting--on a daily basis--as many different vegetables as you can into salads, soups, stews, sides, salsas and pasta sauces. Fresh is best, but frozen is fine and even canned will often do (though mind the added sodium).

AN APPLE A DAY

Fruit is a natural energy source, and there's nothing wrong with eating an apple a day. But why stop there? As always, variety is key, and there's a whole world of fruit to be savored and enjoyed. Look for new ways to add fruit to your daily routine. Begin your day with a fruit smoothie or throw a handful of banana slices and mixed berries on your cereal. Add peaches, pears or melons to your lunch, and make fresh or dried fruit a sweet, satisfying snack. Try fish and meat with tropical-fruit salsa. Be adventurous. Find out--finally--what a loquat or a persimmon tastes like.

SPUD TROUBLE

Americans love their potatoes--but too much for their own good. We eat 140 lbs. per capita yearly. And while an unadorned potato is low in fat and a good source of nutrients, it is also primarily a carbohydrate that is almost immediately turned into sugar in the body. Besides, who eats plain potatoes? We love to dress them up--mashed with butter or gravy, baked with sour cream, deep-fried, scalloped or au gratin. Putting the humble potato at the center of every meal might have been a necessity a century ago. It isn't now. You don't have to stop eating potatoes--just don't eat them to the exclusion of other vegetables.

THE JUICE TRAP

Starting each day with a glass of juice is a healthy morning ritual. But we need to remember that the juice has more calories--sometimes even added sugar--and less fiber than the fruit.

DEFINITION

FIBER

Soluble fiber, which dissolves and becomes gummy in water, slows digestion, promoting a sense of fullness. Found in apples, citrus fruits and carrots.

Insoluble fiber, also known as roughage, speeds the passage of food through the intestines. Found in wheat bran, veggies and whole grains.

6 Number of types of fruit that Americans eat most often, out of more than 60 types available in the food supply

6 Gallons of water it takes to grow 1 cup of lettuce, the second most popular vegetable in the U.S. after potatoes

300 Pounds of fruit consumed on average per person in the U.S. each year; 44% is fresh, and the rest is canned, in sauces, jams and jellies

TOP VEGGIES Average amount eaten by Americans each year:

Iceberg Lettuce 25 lbs. per person

Tomatoes 92 lbs. per person (80% in a processed form, such as ketchup or pasta sauce)

French Fries 51 lbs. per person

PHYTOCHEMICALS You may have seen these compounds touted as supplements. Some of the best known are the flavonoids, which grow naturally in citrus fruits, onions, apples and grapes. Researchers think flavonoids may protect against cancer. Indoles, another kind of phytochemical, are found in cruciferous vegetables (such as broccoli and Brussels sprouts) and may offer protection against a host of chronic diseases. Other phytochemicals from nature's pharmacy:

CAROTENOIDS Beta-carotenes, the best-known carotenoids, give color to carrots and other orange, red and yellow produce and are converted to vitamin A in our bodies. Lutein and zeaxanthin (from green vegetables) and lycopene (from tomatoes) may protect against coronary-artery disease, cataracts, macular degeneration and cancer. All the more reason to eat colorful meals.

ISOFLAVONES Plant estrogens--soy foods are a particularly rich source--seem to have some of the same effects as estrogen. Benefits may include:

--Lower blood-lipid levels --Decreased risk of hormone-related cancers of the breast, ovaries, endometrium and prostate --Relief from menopausal symptoms

Don't like TOFU? Soybeans--roasted--make a good snack. Or try cooking green soybeans (edamame) like lima beans. Soy milk makes a delicious milk shake

The USDA recommends 5 to 9 servings of fruits and veggies a day

SERVING 1 banana SERVING 1/2 cup of blueberries SERVING 3/4 cup of orange juice SERVING 1 medium apple SERVING 1/2 cup of red, green, orange or yellow pepper SERVING 1/2 cup of steamed broccoli SERVING 6 oz. glass of tomato juice SERVING A handful of green beans (1/2 cup) SERVING 2 raw scallions

ENCYCLOPEDIA OF FOODS (ACADEMIC PRESS; 2002); USDA; FDA