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This video is intended to promote health in a fun way. It is my hope that it is both entertaining and informative.

Remember, Your Health is Invaluable!

Dr. J. Lawarna Matthew

Technically speaking, a Fruit is a seed-bearing structure that develops from the ovary of a flowering plant, whereas vegetable refers to the edible parts of the plant, such as roots, leaves and stems. Fruits and vegetables are an important part of a healthy diet. They are good sources of fiber and are packed with lots of vitamins, minerals and phytonutrients. Eating lots of fruits and vegetables has many benefits including maintaining a healthy weight and reducing the risk of many diseases. Adults should aim to have at least 5 portions of a variety of fruit and vegetables each day.
 
The World Health Organization has estimated that roughly 3.9 million deaths worldwide were attributable to inadequate fruit and vegetable consumption in 2017. Foods that contain lots of salt, sugar and fat, often taste good, are addictive, are cheap and are easily available. However, these foods are high in calories and are low in nutrients, and they often cause numerous health problems. Additionally, many persons choose not to eat as much fruits and vegetables, because some are not as tasty, some are more costly and they may be less available. Nonetheless, in order to achieve optimal health, it is critical that we strive to make healthier choices.  
 
NUTRIENTS
 
Fruits and vegetables contain different kinds of vitamins and minerals including:
 

• Vitamin A: which is important for normal vision, skin and the immune system.  
• Vitamin C: which is important for maintaining healthy body tissues.     
• Fiber: which helps to maintain a healthy gut.
• Folate: which is important for cell growth and the formation of DNA. 
• Potassium: which is important for blood pressure and for the normal functioning of the nervous system.

BENEFITS OF FRUITS AND VEGETABLES

Cardiovascular Health and Diabetes

There is persuasive evidence that a diet rich in fruits and vegetables can reduce the risk of a heart attack and stroke, and can even help to lower blood pressure and blood sugar. Green leafy vegetables are likely to contribute more to this.

Cancer

A report by the World Cancer Research Fund and the American Institute for Cancer Research suggests that there may be a strong link between eating fruits and vegetables and protection against cancer.

Weight Control

Eating lots of fruit and vegetables can help to maintain a healthy weight, because they are naturally low in calories and fat.

Gastrointestinal (Digestive) health

Fruits and vegetables contain indigestible fiber, which absorbs water and expands as they pass through the digestive system. This can activate regular bowel movements, which can relieve and/or prevent constipation.

Vision

Eating fruits and vegetables can keep your eyes healthy, and may help prevent common age-related eye diseases such as cataracts, which affects many elderly persons.
 
Tip#1:
 
Food Portions
 

• Fill at least half of your plate with fruits and vegetables, in order to meet the recommended 5 servings per day.
• Aim for a minimum of 3 servings of vegetables and 2 servings of fruit each day. (See image below)

 
Tip#2:
 
Selection
 

• Eat fruits and vegetables from as many color groups as you can each day. You will likely get the most health benefits and protection against disease by doing this. (See image below)
• Eat fruits and vegetables with the seasons, as this is also nature’s way of making sure our bodies get a healthy mix of nutrients. (Mangoes, gunips, avocados and plums are examples of some fruits that grow in seasons.)

 
Tip#3:
 
Types
 

• Fruits and vegetables can be fresh, frozen, dried or canned.
• When buying frozen, dried or canned foods, choose products with the lowest amounts of sodium or sugar.

 
Tip#4:
 
Breakfast
 
Add fruits and vegetables to your breakfast.

• Add bananas, raisins or berries to your cereal, porridge or yogurt.
• Add chopped vegetables such as tomatoes, peppers, leafy greens, and mushrooms to eggs.

 
Tip#5:
 
Lunch/Dinner
 
Add more fruits and vegetables to your lunch or dinner.

• Add fruits/vegetables with your meal or put them on to your sandwich, (eg. Lettuce, tomatoes, cucumbers, carrots, avocado, etc.)
• Have vegetable soup on some days. Try to make it from scratch and add lots of leafy greens and peas.
• Have ‘meat-less’ meals on some days of the week; add more fruits and vegetables to these meals instead.

 
Tip#6:
 
Snack
 
Have more fruits as snacks.

• Fruits make excellent snacks (eg, grapes, apples, bananas, raisins, etc.)
• Fresh smoothies are also a great way to get lots of fruits and vegetables in the diet.

 
Tip#7:
 
Preparation
 

• Vegetables can be prepared in various ways. They can be boiled, stir-fried, baked or even grilled. 
• Try grilling mushrooms, carrots, peppers, potatoes and other vegetables on a kabob skewer; brush them with oil to keep them from drying out.
• To prevent nutrient loss from vegetables, Do Not Over Cook!

 
 
I hope these tips on Fruits and Vegetables were helpful; Remember, Your Health is Invaluable.
 
By Dr. J. Lawarna Matthew
 
Acknowledgments
American Heart Association
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Fruits-and-Vegetables_UCM_461143_Article.jsp#.XFybX4UmbQz
Harvard T. H. Chan School of Public Health
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/ 
Visit the links above for more information.