Dec. 31 - Eating More Fruit and Veggies Can Help You Lose Those Pounds You Put On During The Holidays

Have you eaten more chocolate than you thought humanly possible? Have you been munching on leftovers for six weeks straight? Are you sweating as your sweat pants get tighter by the minute?

You vow to eat healthier in 2008. But how? Start by eating more! Eating more fruits and vegetables can help you to eat healthier and shed those extra pounds.

"Fruits and vegetables are full of vitamins, minerals and fiber," said Jeanne Hudson, registered dietitian at Moffitt Cancer Center. "Eating foods that contain fiber will fill you up and contain fewer calories."

"Consider that a cup of watermelon (46 calories) or strawberries (49 calories) contains much fewer calories than 8 ounces of apple juice (120 calories). You will feel more satisfied enjoying biting into a succulent piece of fruit than gulping down that fruit juice," said Maureen Gardner, Moffitt registered dietitian.

The Produce for Better Health Foundation and the American Institute for Cancer Research agree that diets rich in fruits and vegetables may reduce the risk of heart disease, Type 2 diabetes, high blood pressure and cancer. "There are naturally occurring substances in fruits and vegetables called phytochemicals that may offer defense against cancer," Hudson said.

Here are some tips to help get you started with healthy eating:

-- Strive for at least five servings of fruits and vegetables per day. Many organizations suggest seven to nine servings, so carry packets of dried fruit or an apple to snack on.

-- Try increasing the portion size or number of fruits and vegetables on your plate and decreasing meat portions. One vegetable serving is a half cup of cooked or raw vegetables or one cup of raw leafy greens. One fruit serving is one medium piece, a half cup of cooked or raw fruit, a quarter cup of dried fruit or 6 ounces of juice.

-- Bring your lunch to work at least three times a week, and include a single-serve microwavable vegetable and a piece of fruit.

-- Make a fruit salad with apples, bananas, grapes and melon. Add a squeeze of citrus juice to prevent browning. Serve as a side dish or dessert.

-- Eat a variety of fruits and vegetables. Choose different colors, and try a new fruit or vegetable each week. Look for recipes at the grocery store.

-- Visit www.aicr.org to subscribe to the American Institute for Cancer Research e-newsletter that delivers healthy recipes to your inbox weekly.

-- Try new items like mache, jicama, tomatillos, daikon and passion fruit in the fresh produce aisle.

-- Be a leader! Co-workers, children and others around you are more likely to consider trying different fruits and vegetables by watching or tasting some of the colorful foods you bring to the table.

-- Slice, marinate and grill vegetables including zucchini, yellow squash, asparagus, onions, eggplant and mushrooms. Baste with balsamic vinegar while grilling. They're delicious!

Here's to a healthier start to the new year!

Source: Moffitt Cancer Center

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