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Vegetables and Fruits

Vegetables and Fruits Guidelines

The U.S. Department of Agriculture as well as the U.S. Department of Health and Human Services have provided Dietary Guidelines for Americans. The arrangement can be defined as a way to help Americans make every bite count. The Healthy U.S.-Style Dietary Pattern shows how people can make shifts in their choices to achieve a healthy dietary pattern.

In order to promote health at each level of live, it is important to eat an appropriate mix of foods from the listed food groups and subgroups, within an appropriate calorie level.

The food groups and their subgroups provide an array of nutrients and the amounts recommended reflect eating patterns that have been associated with positive health outcomes.

Healthful ideas are provided regarding Vegetables, Fruits, Grains, Dairy and Fortified Soy Alternatives, Protein Foods, Oils, Beverages and Dietary Components of Public Health Concern for Under-consumption.

The following sections describe special considerations related to each food group

Vegetables

Healthy dietary patterns include a variety of vegetables from the five vegetable subgroups — dark green vegetables; red and orange vegetables; beans, peas, lentils; – starchy vegetables and other vegetables. These include all fresh, frozen or canned vegetables – whether dried in cooked or raw forms, including 100% vegetable juices. Vegetables in their nutrient-dense forms have limited additions such as salt, butter, or creamy sauces.

Almost 90 percent of the U.S. population does not meet the recommendation for vegetables. In addition, with few exceptions, the U.S. population does not meet intake
recommendations for any of the vegetable subgroups.

About 45 percent of all vegetables are eaten as a separate food item; about 40 percent as part of a mixed dish; and the remainder are mostly consumed as snack foods and condiments.

Vegetables, when consumed on their own, are generally consumed in forms with additional sodium either from salt added in cooking or added sauces such as soy sauce or
bottled stir-fry sauces. Many vegetables are consumed as part of mixed dishes like sandwiches, pasta with a tomato-based sauce, or casseroles that may have other ingredients that are sources of saturated fat and/or sodium.

Findings and Recommendation Regarding Vegetables

A leading reason why only 10 percent of all Americans meet the recommendations for vegetables is insufficient research. For example, it can help consumers to consider implementing seamless strategies that can increase vegetable intake. Strategies to increase vegetable intake can include increasing the vegetable content of mixed dishes or eating less of a main dish to allow for more vegetables as side dishes.

Fruits

The fruit food group includes whole fruits and 100% fruit juice. Whole fruits include fresh, canned, frozen and dried forms. The various ways that Whole fruits can be eaten include cut, sliced, diced or cubed.

At least 50% of the recommended amount of fruit should come from whole fruit, rather than 100% juice. When juices are consumed, they should be 100% juice and always pasteurized or 100% juice diluted with water without added sugars.

This is good to note also from the research. When selecting canned fruit, choose options that are canned with 100% juice or options lowest in added sugars.

About 80 percent of the U.S. population does not meet fruit intake recommendations. Over 60 percent of all fruit intake comes from whole forms — fresh, canned, frozen, or dried — or 100% juice.

While fruits are generally consumed in nutrient-dense forms such as plain bananas, apples, oranges, or grapes – some fruits are consumed as part of foods that may not be nutrient-dense. Such fruits include pie or similar desserts.

Findings and Recommendation Regarding Fruits

According to research, most people would benefit from increasing their intake of fruit, mostly as whole fruits in nutrient-dense forms. A wide variety of fruits are available in the U.S. marketplace, some year-round and others seasonally.

Recommended strategies to help achieve this shift where applicable, include choosing more whole fruits as snacks and including them in meals.

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