Fruits and vegetables for healthy living

If we are what we eat, then many of us must be tripping all over the place due to a lack of balance. The average Vincentian consumes, on average, one serving of fruit and or vegetables per week – a stark contrast to the World Health Organization (WHO) recommended guidelines.

Fruits and vegetables may prevent many illnesses. Eating fruits and vegetables may reduce your risk of cardiovascular diseases, stroke, type 2 diabetes and even some forms of cancer.

The relationship between fruits and vegetables and cancer prevention has been more difficult to prove. However, recent studies show that some types of produce are associated with lower rates of some types of cancer. For example, the World Cancer Research Fund and the American Institute for Cancer Research suggest that mouth, stomach, and colorectal cancers are less likely with high intakes of non-starchy foods, like leafy greens, broccoli, and cabbage. Though studies have been mixed, lycopene, a carotenoid that gives tomatoes their red colour, may help stave off prostate cancer.

Fruits and vegetables are great for watching your weight. They are low in fat and calories, and loaded with fibre and water, which create a feeling of fullness. This is particularly helpful for dieters who want more filling calories. Plus, that fibre helps keep you “regular.”

When adding fruits and vegetables to your diet, remember that variety is the spice of life. It’s important to eat produce of various colours, because each fruit or vegetable offers a different nutrient – think of it as nutritional cross-training. Trying new foods can be exciting and be sure to sample every colour in the produce rainbow.

The right number of servings of fruits and vegetables for you all depends on your daily caloric intake needs. A good way to find out how many servings you should be eating is by using the CDC’s online serving calculator. Or make things even simpler by eating a fruit or vegetable at every meal and snack.

Don’t let season, accessibility or cost affect your fruit and vegetable-friendly diet. If finding fresh produce is difficult, choose frozen, canned (low-sodium), or dried varieties. Also, 100 per cent juice counts toward your servings, though it doesn’t offer the full fibre of whole fruit.

The power of prevention may lie in a salad bowl or a plate of fruit. When we take advantage of produce, our bodies return the favour by reducing our risk of developing various illnesses.

Dr Rosmond Adams, MD is a medical doctor and a public health specialist with training in bioethics and ethical issues in medicine, the life sciences and research.

He is the head of Health Information, Communicable Disease and Emergency Response at the Caribbean Public Health Agency (CARPHA).

He is also a member of the World Health Organization (WHO) Global Coordination Mechanism (GCM) on the Prevention and Control of Non-Communicable Diseases (NCDs).

(The views expressed here are not written on behalf of CARPHA nor the WHO).

Dr Rosmond Adams is a medical doctor and a public health specialist. He may be emailed at:adamsrosmond@gmail.com