Most Americans recognize a healthy diet should include at least five fruits and vegetables, but they're not making the most nutritious choices because messages about what to eat are unclear, according to Susie Nanney, PhD, acting director of the Obesity Prevention Center at Saint Louis University. If she had her way, we'd all be eating sweet potatoes more often, not just on Thanksgiving.
"People aren't eating the fruits and vegetables that contain the most nutrients," says Dr. Nanney, who is the author of new research in the Journal of the American Dietetic Association.
Here's the problem: The most popular fruits and vegetables - corn, potatoes, iceberg lettuce, apples, and bananas - aren't as rich in nutrients as some of their cousins.
Variety, Variety, Variety
Variety is the watchword, and some fruits and vegetables that are rich in vitamins A and C, beta-carotene, and fiber - the so-called "powerhouse" fruits and veggies - reduce the risk of chronic diseases more than others.
Which ones pack a powerful punch? Dark green leafy vegetables, yellow/orange, citrus, and cruciferous.
Be Colorful
Dr. Nanney suggests you think about color when packing nutrition into your diet:
- White: Eat cauliflower more often than potatoes, onions, and mushrooms.
- Green: Add more dark lettuces, such as romaine and red leaf lettuce, spinach, broccoli, and Brussels sprouts to replace iceberg lettuce and green beans.
- Yellow/orange: Substitute more carrots, winter squashes, sweet potatoes, cantaloupe, oranges, and grapefruit for corn or bananas.
- Red: Select tomatoes, red peppers, and strawberries instead of apples.
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