Did your mom tell you to “eat all your fruits and vegetables” when you were a kid? Well, it turns out that mom really does know best. But I bet mom didn’t know that as your body ages, nutrients become even more valuable because they fight off potentially life threatening diseases! Senior healthy meal preparation and eating is important because:

• Studies from the American Institute for Cancer Research show that a substance in plant foods (called phytochemicals) “can prevent cell damage that, over time, can lead to cancer.” Phytochemicals, with the support of vitamins and minerals, are vital for good bone health, heart health and brain health.
• The American Cancer Society says “eating a variety of fruits and vegetables is the best way to get the beneficial vitamins, minerals, fiber, antioxidants and phytochemicals in food that help prevent disease, give you energy, and help you feel great.”

In addition to these health benefits, fruits and vegetables are generally low in calories. They therefore can help control weight and reduce the risk for cardiovascular disease by lowering blood pressure.

The New ‘My Plate’

How many fruits and vegetables should you eat every day? In June, the USDA released a modified federal food icon, called ‘My Plate’, to replace the traditional food pyramid in an effort to help Americans make healthier food choices. So instead of a pyramid of food, the icon is now the image of a plate and glass, with half of the plate including fruits and vegetables.

USDA Fruit & Veggie Tip Sheets

In addition to My Plate, the USDA also put out tip sheets with tips on how you include more fruits and vegetables into your daily diet. Suggestions that they provided include:

• Keep visible reminders. A bowl of fruit on the table or counter will be a constant reminder every time you pass by.
• Don’t forget the fiber. Fruit juices may be quick and easy, but whole or cut-up fruit provides the dietary fiber our bodies need.
• Check the freezer aisle. If you’re worried about your fresh veggies spoiling, keep some frozen vegetables on hand. They are quick and easy to use, and they generally don’t have any additives, like salt.
• While you’re out. If dinner is being served up at a restaurant, swap out those fries for some season vegetables or a side salad. Your body will thank you!

If you’re ready to increase your fruit and veggie intake, check out this video on safe ways to handle fresh produce, released by the US Food and Drug Administration. And if you’re feeling particularly ambitious, try these yummy produce based recipes.

Making health food choices is important for all ages, young and old. But as you grow older, your ability to buy, cook, and eat healthy may diminish. If you feel you’re unable to get a proper diet on your own, the homemaking services from Compassionate Care Home Health Services can help with your meal preparation and planning.