Fruits and vegetables are basic components of a nutritious eating pattern. They provide a variety of vitamins, minerals, fiber, and other naturally occurring compounds.
Variety matters because different foods contain different nutrients. Instead of eating the same fruit or vegetable every day, try rotating among several types.
Color can be a convenient reminder. Green vegetables, orange vegetables, berries, citrus fruits, tomatoes, and other colorful foods can contribute different nutrients to the diet.
Fiber is another important reason to eat more plant foods. Dietary fiber is found in fruits, vegetables, legumes, whole grains, nuts, and seeds.
Fiber supports digestive function and can contribute to satisfying meals.
WHO recommends dietary patterns rich in fruits, vegetables, whole grains, and legumes and identifies these foods as important foundations of a healthy diet.
Fresh produce is not the only option. Frozen fruits and vegetables can be useful, particularly when fresh products are expensive or unavailable. Some canned products can also be incorporated into a healthy eating pattern when attention is paid to added salt or sugars.
Whole fruit is generally different nutritionally from fruit-flavored drinks or highly processed products. Choosing foods closer to their original form can help increase dietary quality.
Increasing fiber suddenly may cause digestive discomfort for some people. Gradual changes and adequate hydration may be more comfortable.
People with certain digestive diseases or other medical conditions may need individualized fiber recommendations. In those cases, professional guidance is important.
A simple strategy is to add rather than only remove foods. Add vegetables to sandwiches or rice dishes, include fruit with breakfast, add beans or lentils to appropriate meals, or choose nuts and seeds when suitable.
Healthy nutrition should be practical. Choose produce that is available, affordable, culturally familiar, and enjoyable.
Eating a wide variety of plant foods does not require expensive specialty products. Simple everyday ingredients can form the foundation of a nutritious diet.
Medical Disclaimer: This article offers general nutritional information and should not be considered individualized dietary advice. People with digestive diseases, food allergies, kidney disease, diabetes, or other medical conditions should ask a doctor or registered dietitian about appropriate dietary choices.