WRIGHT-PATTERSON AIR FORCE BASE, Ohio —
The nutrition world is filled with controversy about which foods are healthy to consume and which ones are not. However, there is one food group most everyone can agree on: fruits and vegetables. Produce is an important part of a healthy diet, and we should all be eating more of them.
A diet rich in fruits and vegetables can reduce the risk of heart disease and stroke, lower blood pressure, and help prevent some types of cancer, according to the American College of Lifestyle Medicine.
“The strongest evidence for the benefits of fruits and vegetables is regarding the prevention of cardiovascular disease,” says Dr. Cheryl Marsland, U.S. Space Force consultant dietitian. A study published in the International Journal of Epidemiology found that people who ate about six servings (or 18 ounces) of fruits and veggies a day were 16% less likely to die from coronary heart disease than people who ate less the 1.5 ounces daily.
Fruits and vegetables are packed with essential nutrients, including vitamins, minerals, fiber, and antioxidants. These nutrients support bodily functions, protect against diseases, and promote overall well-being. Regular consumption of a variety of fruits and vegetables in a healthy dietary pattern can:
- Boost immune function: High levels of vitamins C and A are found in many fruits and vegetables and strengthen the immune system.
- Improve digestion: Dietary fiber aids in digestion, prevents constipation, and promotes a healthy gut microbiome.
- Lower disease risk: Antioxidants and phytochemicals reduce inflammation and lower the risk of chronic diseases such as heart disease, cancer, and diabetes.
- Support weight management: Low in calories but high in volume, fruits and vegetables help you feel full and satisfied, aiding in weight control.
Marsland emphasizes that no single fruit or vegetable provides all the nutrients you need to be healthy. She recommends to “eat the rainbow” when munching on fruits and vegetables. Focus on eating a variety of colors to increase your intake of different nutrients that will benefit various areas of your health.
Marsland provides the following tips to include fruits and vegetables in your meals and snacks throughout the day:
- Make fruits and vegetables easily accessible:
- Keep a bowl of fresh fruit visible: Place a bowl of fresh fruit on your kitchen counter or dining table to encourage snacking on healthy options.
- Pre-cut and store vegetables: Pre-cut vegetables like carrots, bell peppers, and celery, and store them in clear containers at eye level in your refrigerator.
- Incorporate fruits and vegetables into every meal:
- Breakfast: Add berries or a sliced banana to your cereal or yogurt. Blend spinach or kale into your morning smoothie.
- Lunch: Choose salads with a variety of colorful vegetables or add extra vegetables to your sandwich or wrap.
- Dinner: Include at least two different vegetables with your main course. Try steaming, roasting, or stir-frying for variety.
- Snacks: Choose fruits or vegetable sticks with hummus or a light dip for snacks between meals.
- Experiment with new recipes:
- Vegetable-centric dishes: Explore recipes that highlight vegetables as the main component, such as vegetable stir-fries, ratatouille, or stuffed bell peppers.
- Fruit-infused desserts: Create healthy desserts featuring fruits, like fruit salads such as baked apples, or berry parfaits with Greek yogurt.
- The USDA MyPlate Kitchen at provides inspirational recipes.
- Participate in Local Agriculture:
- Join a CSA (Community Supported Agriculture): Subscribing to a CSA provides a regular supply of fresh, locally grown produce.
- Visit Farmers Markets: Frequenting farmers markets can inspire you to try new fruits and vegetables while supporting local farmers.
- Grow Your Own Produce:
- Start a Garden: Even a small garden can yield a variety of fresh produce. Growing your own fruits and vegetables ensures access to fresh, pesticide-free options.
- Container Gardening: If space is limited, use containers to grow herbs, tomatoes, peppers, and leafy greens on a balcony or patio.
- Be Mindful of Preparation:
- Healthy Cooking Methods: Choose steaming, grilling, roasting, or sautéing instead of frying as a cooking method. This retains nutrients and enhances the natural flavors of the produce.
- Minimize Added Sugars and Fats: Avoid recipes that rely heavily on sugar or fat to make fruits and vegetables palatable. Use herbs, spices, and lemon juice for added flavor instead.
- Eating Fruits and Vegetables on a Budget:
- Buy in Season: Seasonal produce is often cheaper and fresher. Look for what’s in season in your area and plan your purchases around sales to save money.
- Purchase Frozen or Canned Options: Frozen fruits and vegetables are often just as nutrition as fresh ones and can be more affordable. Choose canned options packed in water or natural juices without added sugars or salts.
Integrating more fruits and vegetables into your diet doesn’t have to be daunting. The USDA MyPlate has excellent resources on portions, tip sheets as well as the nutrition and health benefits of fruits and vegetables. By making small, consistent changes and exploring new ways to prepare and enjoy these nutrient-rich foods, you can significantly enhance your health and well-being. Remember, the Air Force provides resources like Registered Dietitians and Nutrition Technicians who can offer personalized guidance. Whether you’re on active duty, a retiree, or a dependent, nutrition classes and consultations are available to help you make informed choices and foster a healthier lifestyle.
Embrace the vibrant world of fruits and vegetables and reap the benefits of a more nutritious diet, leading to improved performance, resilience, and overall wellness.
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