Nutrients Pack - Fruits, Vegetables, and Legumes

Nutrients Pack - Fruits, Vegetables, and Legumes

You’ve probably heard it all your life fruits, vegetables, and legumes are good for you, and it’s important to eat them every day.

Fruits, vegetables, and legumes (drybeans and peas) may reduce the risk of several chronic diseases. Compared to people who eat few fruits, vegetables, and legumes, people who eat higher amounts as part of a healthy diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, type 2 diabetes, and cancers in certain parts of the body (mouth,throat,lung, esoph-agus, stomach, and colon-rectum).

A healthy diet is one that: 
Emphasizes a variety of fruits,vegetables, whole grains, and fat-free or low-fat milk and milk products.
Includes lean meats, poultry, fish, legumes (dry beans and peas), eggs, nuts, and seeds.Is low in saturated fats,transfats,cholesterol,salt (sodium), and added sugars.  Balances calorie intake with caloric needs.

Many fruits, vegetables, and legumes are low in calories and high in volume and nutrients.So, if you’re trying to lose weight, fruits, vegetables, and legumes can help you feel full without eating too many calories. Fruits, vegetables, and legumes are packed with vitamins, minerals, fiber, and other nutrients.

Sources of vitamin A (carotenoids) 
Bright orange vegetables like carrots, sweet potatoes, and pumpkin .
Tomatoes and tomato products (sauce, paste, and puree), and red sweet pepper .
Leafy greens such as spinach, collards, turnip greens, kale, beet and mustard greens, green leaf lettuce, and romaine lettuce .
Orange fruits like mango, cantaloupe, apricots, and red or pink grapefruit .

Sources of vitamin C
Citrus fruits and juices, kiwi, strawberries, guava, papaya, and cantaloupe
Broccoli, peppers, tomatoes, cabbage (especially Chinese cabbage), brussels sprouts, and potatoes
Leafy greens such as romaine lettuce, turnip greens, and spinach

Sources of folate
Cooked dry beans and peas
Oranges and orange juice
Deep green leaves like spinach and mustard greens

Sources of potassium 
Baked white or sweet potatoes, cooked greens (such as spinach), and winter (orange) squash
Bananas, plantains, many dried fruits, oranges and orange juice, cantaloupe, and honeydew melons
Cooked drybeans
Soybeans (green and mature)
Tomato products
Beet greens

Different vegetables are rich in different nutrients, so aim for a variety of vegetables throughout the week, including those that are dark green and leafy, orange, and starchy. And, don’t forget dry beans and peas.