Did You Eat Your Veggies Today?
by Cindy Kreisberg, Director of the Student Health Center
Issue date: 9/3/07 Section: Health
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Everyone knows that a healthy diet should include a variety of fruits and vegetables. A more healthful diet has been shown to reduce the risk of chronic disease like diabetes, stroke, cancer, high blood pressure and heart disease. And yet, most people do not eat enough fruits and vegetables despite the health benefits.
Fruits and vegetables help to control weight gain because they are lower in calories and higher in fiber. People tend to eat similar amounts of food even when the calories vary. Consequently, when people eat more low-calorie foods such as fruits and vegetables, they tend to eat fewer high calorie foods and thereby making it easier to control weight gain.
Students complain about the higher cost of fruits and vegetables as well as the effort needed to prepare them. The cost of cereals, candy, soda or other grab-and-run snacks generally cost 25 cents more a serving than most fruits and vegetables. Preparing fruits and vegetables is not as difficult as one would think. Raw fruits and vegetables require only rinsing and eating like cherry tomatoes or grapes. More pre-prepared raw fruits and vegetables are available now than ever, such as baby carrots and pre-washed salad greens. Frozen vegetables are pre-cooked and only require reheating. Most fresh vegetables only require a minimal amount of steaming to retain their nutrients and flavor.
What about the nutritional benefits of fruits and vegetables as a source of vitamins and minerals? The dietary fiber found in fruits and veggies decrease the risk of coronary artery disease. Folate, found in most beans, reduces a woman's risk of having a child with a brain or spinal cord defect. Healthy blood pressure is enhanced with potassium. Your mother told to eat carrots with Vitamin A because it keeps eyes and skin healthy and helps to protect you against infection. Vitamin C helps heal cuts and keeps teeth and gums in good shape.
So how much fruit and vegetables do you need to eat to stay healthy? College students between the ages of 19-30 have different requirements based on their levels of activity. An active student should eat 2 cups of fruits and 3 cups of vegetables daily. Someone who is moderately active requires about 2 cups of fruits and 2 ½ cups of veggies. The less active person requires 1½ cups of fruits and 2 cups of vegetables. How much is a cup? In general, 1 cup of raw or cooked vegetables or 100 percent vegetable juice, or 2 cups of raw leafy greens constitute 1 cup of vegetables. One cup of fruit or 100 percent fruit juice, or ½ cup of dried fruit can be considered as 1 cup of fruit.
Certainly the dollar-day offerings at the fast food restaurants are cheaper than the salads, but at what cost to your health? Save your money and bring some of the easily portable fruits and vegetables to supplement your lunch instead of fries or chips. Try adding fruit or berries to your breakfast cereal. Have a healthier snack of bread (preferably whole grain), peanut butter and bananas. There are all sorts of recipes available to try that don't require much time or work---just a little extra thought toward your health. And keeping healthy so you can succeed in college is really what it's all about, isn't it?
Fruits and vegetables help to control weight gain because they are lower in calories and higher in fiber. People tend to eat similar amounts of food even when the calories vary. Consequently, when people eat more low-calorie foods such as fruits and vegetables, they tend to eat fewer high calorie foods and thereby making it easier to control weight gain.
Students complain about the higher cost of fruits and vegetables as well as the effort needed to prepare them. The cost of cereals, candy, soda or other grab-and-run snacks generally cost 25 cents more a serving than most fruits and vegetables. Preparing fruits and vegetables is not as difficult as one would think. Raw fruits and vegetables require only rinsing and eating like cherry tomatoes or grapes. More pre-prepared raw fruits and vegetables are available now than ever, such as baby carrots and pre-washed salad greens. Frozen vegetables are pre-cooked and only require reheating. Most fresh vegetables only require a minimal amount of steaming to retain their nutrients and flavor.
What about the nutritional benefits of fruits and vegetables as a source of vitamins and minerals? The dietary fiber found in fruits and veggies decrease the risk of coronary artery disease. Folate, found in most beans, reduces a woman's risk of having a child with a brain or spinal cord defect. Healthy blood pressure is enhanced with potassium. Your mother told to eat carrots with Vitamin A because it keeps eyes and skin healthy and helps to protect you against infection. Vitamin C helps heal cuts and keeps teeth and gums in good shape.
So how much fruit and vegetables do you need to eat to stay healthy? College students between the ages of 19-30 have different requirements based on their levels of activity. An active student should eat 2 cups of fruits and 3 cups of vegetables daily. Someone who is moderately active requires about 2 cups of fruits and 2 ½ cups of veggies. The less active person requires 1½ cups of fruits and 2 cups of vegetables. How much is a cup? In general, 1 cup of raw or cooked vegetables or 100 percent vegetable juice, or 2 cups of raw leafy greens constitute 1 cup of vegetables. One cup of fruit or 100 percent fruit juice, or ½ cup of dried fruit can be considered as 1 cup of fruit.
Certainly the dollar-day offerings at the fast food restaurants are cheaper than the salads, but at what cost to your health? Save your money and bring some of the easily portable fruits and vegetables to supplement your lunch instead of fries or chips. Try adding fruit or berries to your breakfast cereal. Have a healthier snack of bread (preferably whole grain), peanut butter and bananas. There are all sorts of recipes available to try that don't require much time or work---just a little extra thought toward your health. And keeping healthy so you can succeed in college is really what it's all about, isn't it?
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