如何吃更多的水果和蔬菜

Adding more fruit 和 vegetables can provide you a wide variety of health benefits, 包括体重管理. 不管你是在家做饭还是出去吃, 增添更多色彩, nutritious 和 delicious vegetables 和 fruit into your snacks 和 meals is important for a healthy eating pattern.

Which fruits 和 vegetables are best?

The fact is that they’re all good for you. When you eat many different types of fruits 和 vegetables, you’ll get a variety of vitamins 和 minerals to support good health. The 美国心脏协会 suggests filling half your plate with fruits 和 veggies as a way to meet the recommendation of 4½ cups of each every day.

All produce counts towards the goal of 9 cups, 包括罐头, fresh 和 frozen fruits 和 vegetables. When shopping for canned or frozen fruit 和 vegetables, be sure to compare Nutrition Facts labels 和 choose the products with the lowest amount of sodium 和 added sugars.

All fruits 和 vegetables contain vitamins, minerals 和 other nutrients that may help prevent heart disease, 癌症和其他疾病. Some of these nutrients are fiber, potassium, folate, 和 vitamins A 和 C. The best way to get more nutrients is to eat fruits 和 vegetables of many different colors. The five main color groups 和 examples in each group are listed on the 多吃点颜色信息图.

Here are some ways to include fruit 和 vegetables in your meals 和 snacks throughout the day: 

早餐

• Add fruit to whole-grain cereal, 比如切片 bananas, raisins or dried unsweetened cranberries.
• Add fruit to plain fat-free/low-fat yogurt or fat-free/low-fat cottage cheese such as berries, 切樱桃或菠萝片.
• Add fruit to oatmeal, 比如切片 peaches, apples or pears.
• 吃完整的水果. 然而, if you drink fruit or vegetable juice, 份量保持在半杯, 确保它的标签是100%. Skip fruit drinks, punches or fruit cocktails. They are often loaded with excess sodium 和/or added sugar.
• Add chopped vegetables, such as onions, bell peppers 和/or spinach, to eggs.

午餐

• Choose a fruit or vegetable salad as your entree.
• 在三明治里多放些蔬菜, 比如黄瓜, 切西红柿, sliced avocado 和 dark green leafy lettuce.
• Enjoy a bowl of soup that’s full of vegetables. 你可以让事情变得简单 汤食谱 在家里. 如果你买罐头汤, be sure to compare the Nutrition Facts labels 和 choose the product with the lowest amount of sodium.
• Choose 芹菜 sticks or baby 胡萝卜 with a 浸 作为配菜而不是薯条.

零食

• 清洗和切生蔬菜, 比如甜椒, 芹菜, 胡萝卜, 萝卜和西兰花, ahead of time so they’re easy to grab for a snack. 搭配一个 健康下降.
• 准备装有干果的零食袋, 比如葡萄干, dates or unsweetened apricots 和 dry-roasted nuts, 比如山核桃, 杏仁和核桃. (Although nutritious dried fruits 和 nuts are high in calories, so enjoy as a ¼ cup-serving.)
• 保留即食水果, 比如葡萄, 樱桃, 橙子和香蕉, easily available when you’re on the run.
• Enjoy eating frozen fruits or vegetables, 比如葡萄, peas or sliced bananas.

晚餐

• Fill half your plate with vegetables 和/or fruit.
• Keep lots of frozen vegetables on h和. They can be easily steamed or microwaved within minutes while the entree is cooking.
• Bake or roast vegetables, such as a sweet potato or asparagus if you’re using the oven for an entree.
• 一定要多加些切碎的蔬菜, 比如切片, 芹菜, 胡萝卜轮, 切碎的西红柿或菠菜, 任何炖汤或酱料.
• Stir in cooked frozen or leftover vegetables, 比如豌豆, chopped asparagus or sliced mushrooms, 对半球芽甘蓝, 煮熟的糙米.
• 扔一些蔬菜, 比如切片 zucchini or yellow squash, 玉米棒上的玉米, 对半甜椒, on the barbecue too when you’re grilling chicken or another entree.
• Make extra vegetables so you can easily have them again for another meal.