Increasing Fruit and Vegetable Intake
Fruits and vegetables have a low energy density but are very rich in vitamins, minerals and fiber. Consuming a diet high in fruits and vegetables is associated with a lower risk of cardiovascular disease, diabetes and some cancers. Substituting fruits and vegetables for high-energy-dense foods may also help people feel full without consuming too many calories, so it can help with achieving and maintaining a healthy weight.
The CDC recommends that children and adults consume anywhere from two to six-and-a-half cups of fruits and vegetables per day, depending on age, sex and activity level. For a physically active young man, that could be as many as 13 “servings.” (“Servings” are not necessarily the same as cups; for example, according to the United States Department of Agriculture, one-half cup of sliced fruit equals one serving of fruit.) Yet according to the 2009 Behavioral Risk Factor Surveillance System, only about one in four Montana adults ate even five servings of fruits and vegetables per day, and according to the 2009 Youth Risk Behavior Survey, fewer than one in four high school students ate this amount. Although the amount of fruits and vegetables Montanans eat is slightly higher than the national average, there is a large gap between the amounts of produce we currently eat and the optimal levels recommended by the CDC. Increasing not only the amount but also the variety of fruits, vegetables, and legumes (lentils, beans, peas) that we eat is an important goal.
For a summary of the research linking fruits and vegetables to weight management, see Can Eating Fruits and Vegetables Help People to Manage Their Weight? For information on policy and environmental change strategies to increase fruit and vegetable consumption, see The CDC Guide to Strategies to Increase the Consumption of Fruits and Vegetables. To find recommendations about how many cups of fruits and vegetables are recommended for people of different ages, sexes, and activity levels, go to http://www.fruitsandveggiesmorematters.org/?page_id=58. For practical tips on substituting fruits and vegetables for more high-energy-dense foods at the individual level, see How to Use Fruits and Vegetables to Help Manage Your Weight at http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/CDC_5-A-Day.pdf. Additional information is available at http://www.fruitsandveggiesmorematters.org/