The Eating Buddy – Fruits and Vegetables Part II

The first Eating Buddy post was a hit, thanks to all that responded.

Moving on I will be writing about a few new topics when it comes to fruits and vegetables.

Topic #1 – Which fruits and vegetables are the healthiest?

Answer - You can’t go wrong with any fruit or vegetable, but there are some guidelines when it comes to choosing the best.

1. Whole fruits and vegetables - When you eat fruits or vegetables in their original form, the better nutritional benefits you will have. One problem as mention in the first post if you purchase your fruit or vegetable when it is frozen, dried or in a can it does effect the amount of fiber. Fiber is a key to ones diet because fiber helps you feel fuller longer, also helps the old ticker, and your digestive health.
2. Color - The more colorful a fruit or vegetable is the better chance it has more antioxidants, immune boosters, and anti-inflammatories.
3. White – White fruits and vegetables have been linked to cancer prevention, with cauliflower, onions, and garlic being examples of white vegetables.

Topic #2 – How many pieces of fruit and vegetables should I eat?

Answer - As many as you can… OK a better answer is 5 to 13 servings. Now 5 to 13 is a wide range and it really depends on your age, gender, physical activity and overall health. I’ll just say this, you can eat as much as you want. Remember make a fist and that is close to one serving. Why can’t this answer be good for ice cream?

Topic #3 – Facts:

• A Red Delicious apple with the skin on has about twice as much fiber and 45% more antioxidants than a peeled apple.
• Apricots are one of the best sources of beta-carotene, which the body converts in vitamin-A. One apricot a day is enough for your daily vitamin-A requirements.
• Besides being a great source of vitamin C, the pink and red varieties of grapefruit are also good source of vitamin-A and lycopene.
• If you eat more of the white portion of the orange peel you will get more fiber.
• Pectin is a fiber that makes you feel fuller and the Tangerine is a great source.
• Polyphenols help fight disease, red and purple grapes are excellent sources.
• Want fiber try a pear which has 4 grams, but do not peel it because most of the fiber is in the peel.
• Choose green asparagus over white, because it has more phytonutrients which help the heart and provides more vitamins-A and C.
• Choose red peppers over green because they have 10x the amount of vitamin-A and 3x more vitamin-C.
• If you see a orangish colored cauliflower, grab over the more common white because it has close to 25x more vitamin-A.
• Sweet – A sweet potato may have a few more calories to a similar sized plain potato, but it has more beta carotene and close to double of the fiber.

Part three of fruits and vegetables is coming soon…until then this is Your Fitness Buddy.