News Release Distributed 03/04/11

“Eat right with color” is the theme for this year’s National Nutrition Month in March sponsored by the American Dietetic Association.

“Begin with colorful fruits and vegetables,” says LSU AgCenter nutritionist Beth Reames. “Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke, high blood pressure, heart disease, diabetes and certain cancers.”

Fruits and vegetables are great sources of many vitamins, minerals and other natural substances called phytochemicals that may prevent or lower risk of chronic diseases, Reames says. Phytochemicals are naturally occurring plant compounds in fruits and vegetables that may have health-promoting abilities. Some of the more commonly known phytochemicals include beta carotene, ascorbic acid (vitamin C), folic acid, and vitamin E.

The U.S. Department of Health and Human Services and the U.S. Department of Agriculture have jointly published Dietary Guidelines every five years since 1980. The new 2010 guidelines recommend eating a variety of vegetables – especially dark green, red and orange – beans and peas.

“Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients,” Reames says. “Usually, the deeper the color, the better they are for providing health benefits.”

The dietary guidelines also recommend making half your plate fruit and vegetables. For optimum health, Reames recommends creating a colorful plate with these choices:

– Tomatoes, red peppers, cranberries, cherries and other naturally red foods help maintain a healthy heart, memory function and urinary tract.

– Blue and purple foods such as blueberries, plums, blackberries, purple grapes and purple cabbage help maintain healthy aging, memory and urinary tract.

– Yellow and orange foods like carrots, sweet potatoes, yellow peppers, oranges and pumpkin also help maintain a healthy heart, immune system and night vision.

– Green fruits and vegetables like spinach, broccoli, kiwi, green grapes and green peppers help prevent macular degeneration and cataracts.

– White foods like bananas, garlic, apples, onions and cauliflower help maintain heart health and lower the risk of some cancers.

“Substituting fruits and vegetables for higher-calorie foods also can be part of a healthful weight loss plan,” Reames says. “You can create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables for higher-calorie ingredients.”

The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories, she says. Most fruits and vegetables are both filling and naturally low in fat and calories.

Instead of a high-calorie snack from a vending machine, bring some cut-up vegetables or fruit from home, Reames suggests. One snack-sized bag of corn chips – 1 ounce – has the same number of calories as one small apple, 1 cup of whole strawberries or 1 cup of carrots with 1/4 cup of low-calorie dip.

“Select one or two of these choices instead of the chips, and you’ll have a nutritious, satisfying snack with fewer calories,” she says.

The USDA MyPyramid program recommends 2 cups of fruit and 2 1/2 cups of vegetables each day based on a 2,000-calorie-a-day meal plan. “For the most health benefits, consume a wide variety of fruits and vegetables of different colors each day,” Reames says.

Rick Bogren