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Remember how Mom always said, "Eat your vegetables and you'll grow up big and strong"? She was right! Low in calories and high in vitamins, minerals, and fiber, produce is a tasty and nutritious way to guard against chronic diseases and some cancers. Yet recent research indicates that many Americans aren't heeding that advice‹according to the U.S. Centers for Disease Control and Prevention, less than a third of adults eat the recommended amount of fruits and vegetables.

Uncle Sam Lends a Hand
In 1991, the government developed a national campaign to raise nutrition awareness. The 5 A Day for Better Health program recommended that Americans consume five servings of fruits and vegetables every day.

Added Value: More and more studies show that plant foods promote good health. Some research suggests that a diet high in vegetables - especially leafy greens - and fruits may prevent cardiovascular disease, along with prostate, gastric, and other cancers. Other studies show that produce can help manage weight; researchers have linked fruit and vegetable consumption with a reduced risk of obesity and Type 2 diabetes.

But updated dietary guidelines, which advise more than five servings for some, required a new campaign. In March 2007, Fruits & Veggies - More Matters was born. The More Matters initiative focuses on helping consumers to get an adequate amount of fruits and vegetables and to understand the benefits of healthy nutrition. With literature ranging from recipes and shopping tips to statistics and research, More Matters is a great resource for everyone looking to improve their diet.

Fresh or Frozen
You don't need to eat only fresh fruits and vegetables to reap their benefits. Canned, dried, and frozen fruits and vegetables have similar nutritional values to fresh versions, so they all count toward your daily intake. Look for fruit without added sugar, and vegetables without salt, butter, or cream sauces. Another good choice is 100 percent fruit juice, although it doesn't have the same fiber content as the whole fruit. Enjoy fresh produce within a few days of purchase and turn to shelf-stable and frozen options later, to reduce waste.

Shop Smart
If convenience is an issue, consider ready-to-use fruits and vegetables like a fruit salad or veggie platter from your local supermarket. For a more economical approach, seek out fruits and vegetables that are in season, look for weekly specials in the produce department, or buy dried legumes for soups.

Let kids choose their favorite fruits or vegetables when shopping to ensure that they meet the recommended amount every day. Keep in mind that a colorful variety of fruits and veggies is most beneficial to the health of the whole family, so take advantage of the wide range available at your supermarket.

Sources: "A Low-Fat Diet Rich in Fruits and Vegetables May Reduce the Risk of Developing Prostate Cancer" by L. Sunny, Asian Pac J Cancer Prev, 10-12/05; "About the National Fruit & Vegetable Program," Fruits & Veggies - More Matters; "CDC: Too Few Eating Fruits, Vegetables" by Daniel Yee, Associated Press; "Fruit and Vegetable Intake and Risk of Major Chronic Disease" by H. C. Hung et al., J Natl Cancer Inst, 11/04.

Reprinted with permission from Price Chopper Natural & Organic magazine, a Lifestyles Ink Publication - the leading in-store publisher of natural, organic and wellness magazines.