2009 February Newsletter

by Joanne Eglash

Now that the "eat-only-bacon-and-eggs-and-steak" fad has faded, we're all paying increased attention to the benefits of fruits and vegetables. "Five a day" has become the mantra of this crusade, and the question is: how does a nation accustomed to viewing catsup on French fries and a lettuce leaf on a double-hamburger-with-cheese acquire this healthy habit?

One way is to focus on just how much better your body will feel when you follow the "five a day" fruits and veggies routine. "Fruits and vegetables are rich in vitamins and minerals and nutrients that are important for better cardiovascular and general health," explains cardiologist Dr. Arthur Agatston, author of The South Beach Diet and The South Beach Diet Quick & Easy Cookbook. "They can help prevent some types of cancer and other chronic diseases."

His recommendations for whole fruits include "blueberries, raspberries, apples, cherries, grapefruit, peaches, apricots, oranges and pears." When it comes to vegetables, Dr. Agatston favors "vegetables like spinach, broccoli, asparagus, green beans, peppers of all colors, mushrooms and zucchini," which "provide the body with the right carbohydrates, lots of fiber and are high in antioxidants."

Be sure to include different fruits and vegetables in your menu rather than limiting yourself to the traditional iceberg lettuce and apples. "A greater variety provides more of the necessary nutrients your body needs," notes the cardiologist.

It doesn't require enormous servings of produce to add up to five a day: one serving of fruit equals "one small apple or grapefruit," or one-half to one cup, depending on the fruit. A half-cup of vegetables equals a serving, according to Dr. Agatston. In particular, he recommends focusing on fruits that are "rich in antioxidants," such as raspberries and blueberries. In the vegetable category, be color conscious: "dark green, red, orange and leafy vegetables are most nutritious."