Sometimes More is Better When It Comes to Fruits, Vegetables

First posted on 08-21-2009

Elizabeth Fortune, Extension Communications Specialist

That $1.50 candy bar may seem like a deal at the moment, but when it comes to real value, it’s hard to beat fruits and vegetables, said Robbie McKinnon, Pike County extension agent for the University of Arkansas Division of Agriculture.

“The U.S. Department of Agriculture analyzed the prices of 154 different forms of fruits and vegetables and found that more than half cost less than 25 cents per serving,” McKinnon said. “Compared to a candy bar, soda, or snack grab bag, fruits and veggies are a bargain.”

Still, not everyone is finishing their greens. A 2005 federal report found that less than a third of adults in the United States consumer fruit two or more times a day, while just over a quarter, 27.2 percent, ate vegetables three or more times a day.

While no one fruit or vegetable contains all the nutrients the body needs, a small colorful variety can cover the bases.

Besides being a good source of vitamins and minerals, many fruits and vegetables are lower in calories and higher in fiber than other foods. Eating fruits and vegetables instead of high-fat or high-calorie foods may make it easier to control your weight.

“Think color. Eating fruits and vegetables of different colors, including plenty of dark green vegetables, gives your body a wider range of nutrients, like fiber, folate, potassium, and vitamins A and C,” she said.

There are easy ways to sneak fruit or vegetables into the diet:

* Add fruit to your breakfast cereal to get started on your fruit intake.
* Grab a piece of fruit for a snack, eat a big salad for lunch and then choose raw vegetables for an afternoon snack.
* Have a couple of vegetables with dinner and eat fruit for dessert.

“When you’re dining out, try vegetable stir fry, vegetable fajitas, veggie wraps or pasta primavera,” McKinnon said. “Pick three or four veggie sides and create your own vegetable plate.”

Buy vegetables and fruits in bulk and freeze the extra. Purchase frozen, canned or dried varieties that keep longer. Shop the local farmer’s market or visit nearby farms to pick your own fresh produce.

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