Fruits and Vegetables: The more the better Published March 11, 2008 By Jacqueline Maillet Health and Wellness Center Registered Dietician MALMSTROM AIR FORCE BASE, Mont. -- March is National Nutrition month. This year, the Health and Wellness Center, in cooperation with the Commissary, are promoting fruits and vegetables. The USDA Food Guide Pyramid recommends five to nine servings of fruits and vegetables every day. Eating low-fat meals that include five to nine servings of fruits and vegetables every day is a key ingredient of a healthy lifestyle plan. Fruits and vegetables offer a wide range of vitamins, minerals, fiber and phytochemicals that work together to provide numerous potential health benefits. By including a mix of colorful fruits and vegetables in your low-fat diet, you can help maintain: -A healthy heart -Memory function -Vision health -Strong bones and teeth -A lower risk of some cancers Another key ingredient to building a healthy lifestyle is exercise. Being physically active can help you attain or maintain a healthy weight. Physical activity can also: -Help prevent heart disease -Help control blood pressure -Help control cholesterol levels and diabetes -Slow bone loss associated with advancing age -Lower the risk of certain cancers -Help reduce anxiety and depression You may think that eating five to nine fruits and vegetables daily could be quite a task, but it's really not as difficult as you may think. A serving size is: -One medium-size fruit -1/2 cup (the size of a tight fist) raw, cooked, frozen or canned fruits (in 100 percent juice) or vegetables -3/4 cup (6 oz) 100 percent fruit or vegetable juice -1/2 cup cooked, canned or frozen legumes (beans and peas) -1 cup (the size of a loose fist or handful) raw, leafy vegetable -1/4 cup dried fruit The number of servings of fruits and vegetables varies depending of your calorie needs, for example: Children (2 to 6 years old.), women and others who typically need about 1,600 calories to reach or maintain a healthy weight: 5 servings - 2 fruits, 3 vegetables Older children, teen girls, active women, and most men who typically need about 2,200 calories to reach or maintain a healthy weight: 7 servings - 3 fruits, 4 vegetables Teen boys and active men, who typically need about 2,800 calories to reach or maintain a healthy weight: 9 servings - 4 fruits, 5 vegetables Here are some tips to help you include more fruits and vegetables into your daily eating plan: -Toss fruit into your green salad for extra flavor, variety, color and crunch. -Think frozen! Frozen fruits and vegetables are just as healthy as fresh and they're ready when you need them. -Save time with pre-cut vegetables and salad mixes. -Add apples, raisins, or pineapple chunks to deli salads like chicken, tuna or pasta. -Add frozen mixed vegetables to canned or dried soups. -Make a quick smoothie using frozen fruit. -Add cut-up bananas, peaches or strawberries to your cereal. -Keep an easy-to-grab, pre-washed bowl of fruit on the counter. -Add lettuce, tomatoes, cucumbers, or onions to your sandwich, wrap, or burrito.