Nourish Your Health: The Importance of Fruits and Vegetables in the American Diet

Key Takeaways:

• Only 9% of adults achieve the recommended vegetable intake, and 12% meet the daily fruit requirement, highlighting an overall deficiency of fruit and vegetable consumption in the American diet.
• The suggested daily fruit and vegetable intake is one-and-a-half to two cups of fruit, or its equivalent, and two to three cups of vegetables.
• Common barriers to healthy fruit and vegetable consumption include high costs, limited availability, and misconceptions about preparation time.
• The consumption of fruits and vegetables varies significantly by state, with West Virginia showing the lowest intake of both.
• Increasing fruit and vegetable intake can be budget-friendly by purchasing in-season or canned/frozen produce and can be exciting with creative preparation methods.

Despite the known nutritional benefits of fruits and vegetables, many Americans are not incorporating enough of them into their diets.

The State of American’s Fruit and Vegetable Consumption

According to recent data, only 9 percent of adults consume the recommended quantity of vegetables, and a mere 12 percent satisfy the daily fruit requirement. Consuming fruits and vegetables is invaluable as they provide essential vitamins, minerals, and fiber that can help protect against heart disease, type-2 diabetes, certain cancers, and obesity.

Regrettably, out of every ten adults, only one consumes more fruits and vegetables than suggested in the government’s dietary guidelines for 2015-2020.

Recommended Fruit and Vegetable Intake

But how much should you really be eating? It’s recommended to consume one-and-a-half to two cups of fruit, or its equivalent, and two to three cups of vegetables daily.

Who’s Falling Behind?

Interestingly, men are less likely than women to meet the fruits and vegetables requirements. Furthermore, younger adults, those aged 18 to 30, are less likely to reach for apples or broccoli than their older counterparts.

Obstacles to Healthy Consumption

A variety of factors contribute to the lack of fruit and vegetable consumption. High costs, limited availability, and the misconception that these healthy foods require extensive preparation time are common barriers.

Tackling the Preparation Myth

However, preparing vegetables can be quite simple. As one New York-based dietitian suggests, “There are few vegetables that you can’t cut up, drizzle with olive oil, season with a little salt and herbs, and roast in an oven or toast-oven – a straightforward and delicious preparation method.”

Fluctuating Intake Across States

The intake of fruits and veggies varies significantly across states. West Virginia reported the lowest fruit intake, just 7 percent, while Washington, D.C., reached almost 16 percent. Vegetable consumption was even lower, ranging from 6 percent in West Virginia to 12 percent in Alaska.

While all socioeconomic groups fared poorly overall, it was found that wealthier Americans were more likely to meet vegetable requirements than others.

Budget-friendly Advice

One piece of advice to keep your grocery bill in check while eating healthily is to buy fruits and vegetables when they are in season. Fresh produce not being available shouldn’t deter you as frozen or canned alternatives can be just as healthy. They are picked at the peak of ripeness and offer a budget-friendly option.

Reap the Benefits of Antioxidants

Including fruits and vegetables of various colors in your diet, especially those of dark colors, can maximize your intake of beneficial antioxidants. Antioxidants can protect cells and help prevent diseases such as heart disease and cancer.

Creative Consumption

Preparing fruits and vegetables doesn’t have to be boring. Delectable alternatives include roasting an apple with cinnamon and nutmeg for a sweet dessert or pureeing cauliflower with low-fat milk and olive oil for a savoury mashed potato substitute.

Prompting Healthier Choices

Other useful hints for incorporating more fruits and vegetables into your diet include keeping cut-up fruits or vegetables in visible places in the refrigerator, using dips with raw veggies, and getting creative with preparation methods.

Remember, your bowl of fruit should be on the counter, in plain sight, and not tucked away in a bottom drawer of the fridge.

Further Information

For more details on healthy eating, check out the Dietary Guidelines for Americans.