March is National Nutrition Month, and it’s a great time to find a new healthy habit! Did you know that eating a diet with a lot of fruits and vegetables may reduce the risk for heart disease, protect against certain types of cancers, and reduce the risk of type 2 diabetes and obesity? Yes! You can do a lot to improve your health by eating more fruits and vegetables!
Check out these nutrition facts from choosemyplate.gov
- Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, and/or cholesterol.)
- Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
- Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
- Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
- Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
- Vitamin A keeps eyes and skin healthy and helps to protect against infections.
- Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.
Eating fruit and vegetables gets a bad rap, but you can have fun by trying new things. Try a variety of textures and colors when you purchase your produce. Enjoy new ways of preparing fruits and vegetables like making a fruit smoothie or roasting vegetables. You can find new ideas and recipes on our Facebook page @BosqueCountyExtensionService or call Kate Whitney at the Extension Office at 254-435-2331.