By: Katie Kirkpatrick, MS, RD, CSSD*
Foods from apples to zucchini play a role in keeping you at peak performance and health. Fruits and veggies are the foundation of heart-healthy eating styles such as the Mediterranean, Dietary Approaches to Stop Hypertension (DASH), and plant-based vegan and vegetarian diets. These nutrition powerhouses are packed with fiber, antioxidants, vitamins, and minerals. And the best news? You should eat more.
A 2011 survey found most Military Service Members weren’t eating enough fruits and veggies. Roughly 11% of those surveyed followed nutritional standards and ate 3 or more servings of fruit daily, and nearly 13% reported eating 3 or more servings of vegetables per day. That means the majority of Warfighters are missing out on nutritious and delicious heart-smart foods.
Military guidelines recommend eating at least 2½ cups of veggies and 2 cups of fruit daily. Looking for an easy way to get what you need? Fill ½ your plate with veggies and enjoy fruit as snacks and dessert.
What’s the best fruit or veggie to eat? It’s hard to pick one because they all have nutrients that contribute to a happy heart. Phytochemicals (naturally occuring chemicals in plants) provide produce with color, smell, and flavor. Different color plants provide different nutrients, so fill your plate with a range of hues for maximum benefit. In general, the darker the color—think iceberg vs. romaine lettuce—the higher concentration of nutrients. Learn more about plant-based nutrition in this infographic from the American Heart Association.
Eat your greens and other colors in the produce “rainbow.”
- Think pink. Lycopene is a powerful antioxidant that gives fruits and vegetables their red color, and it might reduce your risk of heart disease and some cancers. Enjoy lycopene-rich foods such as watermelon, pink grapefruit, strawberries, and tomatoes.
- Enjoy orange. Many yellow and orange fruits and veggies get their color from beta-carotene. It’s an antioxidant that can reduce your risk of high blood pressure among other benefits. Choose sweet potatoes, mangoes, peaches, carrots, oranges, and others.
- White out. Don’t count these fruits and veggies out because they contain potassium, fiber, and other nutrients. Fiber-rich fruits and vegetables can help lower your risk of obesity too. White produce includes bananas, white corn, cauliflower, and pears.
- Pick purple. These fruits and veggies get their color from anthocyanin, which is a powerful phytonutrient that might reduce your risk of chronic disease. Enjoy purple berries, grapes, eggplants, and purple versions of dinner-plate staples such as carrots, cauliflower, and potatoes.
- Go green. Rich in phytochemicals, including chlorophyll, green produce provides antioxidants and supports healthy blood vessels. Include leafy greens (spinach, kale, lettuce), bell peppers, cucumber, green beans, green peas, pears, and avocado (technically a fruit!) on your plate. Visit https://fruitsandveggies.org for recipes, shopping and storage tips, and ideas for adding more color to your plate.
