Eat more Fruits and Vegetables this Winter!

Recent research has shown that recommendations for fruit and vegetable intake are not being met in the U.S. Only about 12% of adults are getting enough fruit intake, and about 9% are getting enough vegetable intake. Fruits and vegetables contain many vitamins and minerals that are not in other food groups. They also have fiber and antioxidants which help us stay healthy! It is recommended to get about 2 cups of fruit and 2 to 3 cups of vegetables each day. Start by slowly increasing your fruit and vegetable intake and build up to the recommendations once you have found an approach that works.

Although the colder winter months bring some challenges with finding fruits and vegetables in season, it can still be done. There are still plenty of ways to reap all the health benefits of produce even when it is freezing cold outside. Try to purchase seasonal produce as much as possible (seasonal produce listed below).

Seasonal Produce:

Fruits

• Lemons
• Oranges
• Grapefruits
• Pomegranates
• Blood Oranges
• Clementines
• Kumquats
• Cranberries
• Pears

Vegetables

• Beets
• Brussels Sprouts
• Turnips
• Leeks
• Parsnips
• Squash
• Kale
• Fennel
• Cabbage

How can you use these seasonal offerings? Try adding some fresh fruit to your hot cereal, fresh vegetables to your pizza, or dried cranberries to a tossed green salad. Some of the vegetables make excellent hot soups too. Even if you are not able to eat a full serving of fruits and vegetables, a small amount is better than none at all. Frozen, canned, or dried fruits and vegetables are also an option and count just the same as fresh produce. Keep in mind, if you are purchasing canned fruit, buy products that are canned in 100% juice, water or lightly sweetened to keep the sugar content down. Similarly, if you are purchasing canned vegetables, buy products with no added salt when available, otherwise rinse the canned vegetables under water to reduce the salt content. When purchasing frozen produce, look at the nutrition facts label and the ingredient list, sometimes there is nothing (such as sugar, salt, or fat) added and sometimes there is, so take a few extra minutes to make a healthier choice. Dried fruits and vegetables, tend to have sugar or salt added, while you can still get the vital vitamins and minerals and fiber from these products, pay extra attention to serving size.  

Don’t let the winter months discourage your fruit and vegetable intake. Instead, get creative and and enjoy some different selections and recipes. A little extra time and planning can improve your health in the long term.

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