Fab Fruit & Vegetables

We all know we should eat more fruit and vegetables. But which ones are the best for us?

Confused about which fruits and vegies are most nutritious? You're not alone.

Although the message that our diets should include at least five fruits and vegetables is relatively well known, many of us aren't making the most nutritious choices.

In a study published in the Journal of the American Dietetic Association, eating fruits and vegetables rich in vitamins A and C, betacarotene and fibre - the so-called "powerhouse" fruits and vegies - reduces the risk of chronic diseases. However, many people don't know which foods work better than others.

In a press release from St. Louis University, it was explained that the most popular fruits and vegetables such as corn, potatoes, iceberg lettuce, apples and bananas aren't as rich in nutrients as other foods, and that greater variety of fruits and vegetables is needed in order to reduce the risk of developing chronic diseases.

The vegies and fruits that do the best job in reducing the health risk for chronic disease are dark green leafy vegetables; those that are yellow or orange; citrus fruits and ‘cruciferous' foods such as cabbage, cauliflower and Brussels sprouts. Think about colour in order to pack nutritional power in your diet. Here's what is recommended:

White

Eat cauliflower more often than potatoes, onions and mushrooms.

Green

Add more dark lettuces, such as cos and red leaf lettuces. Spinach, broccoli and brussels sprouts should replace iceberg lettuce and green beans.

Yellow/orange

Substitute more carrots, winter squashes, sweet potatoes, cantaloupe, oranges and grapefruit for corn or bananas.

Red

Choose tomatoes, red peppers and strawberries instead of apples.

It is believed that eating these other fruits and vegetables instead of the traditional choices will translate to better health and reduced risk for chronic diseases.

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