Fruits and vegetables can be eaten in a variety of ways, as part of main meals and as snacks. A diet with different fruits and vegetables is best as the nutritional content of vegetables varies considerably, with varying proportions of vitamins, pro-vitamins, dietary minerals, fiber and carbohydrates. Vegetables contain a great variety of other naturally occurring phytochemicals, some of which have been claimed to have antioxidant, antibacterial, antifungal, antiviral and anticarcinogenic properties. An easy way to get a good variety is to eat different colors of fruits and vegetables. Here are some examples of some vitamin and mineral health benefits and their sources.

• Vitamin C: Helps heal cuts and wounds and keep teeth and gums healthy.

  Excellent sources: Bell peppers, kiwi, oranges, mangoes, tomatoes, strawberries, sweet potatoes, kale, cantaloupe, broccoli, pineapple, cauliflower, Brussels sprouts

• Vitamin A: Helps promote a healthy immune system and keeps eyes and skin healthy Excellent sources: Sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, collard greens, winter squash, cantaloupe, red peppers, Chinese cabbage

• Folate: Healthful diets with adequate folate may reduce a woman's risk of having a   child with a brain or spinal cord defect. Excellent sources: Black eyed peas, cooked spinach, broccoli, great northern beans, asparagus

• Potassium: Diets rich in potassium may help to maintain a healthy blood pressure. Excellent sources: Sweet potatoes, tomato paste, tomato puree, beet greens, white potatoes, white beans, lima beans, cooked greens, carrot juice, prune juice

• Fiber: Diets rich in dietary fiber have been shown to decrease risk of coronary artery disease, and improve digestive health. Excellent sources: Navy beans, kidney beans, black beans, pinto beans, lima beans, white beans, soybeans, split peas, chick peas, black eyed peas, lentils, artichokes

There are several easy ways to get more fruits and vegetables into your diet. Not only will they improve the nutritional content of your diet, but they will enhance the flavors of your meals and should reduce your calorie intake. You can add berries to your cereals, or add vegetables to your eggs like peppers, spinach, tomatoes and onions. For snacks, reach for some carrots or celery with a low fat dip or take an apple or orange on the go. Another great snack idea is tortilla chips with fresh salsa instead of a processed cheese dip or potato chips. Dinner time is typically the easiest meal to include fruits and vegetables. Side salads are a great way to include more raw vegetables in your diet. A few simple to make main courses full of vegetables include stir-fries, fajitas, and pastas when you add vegetables to your sauce like onions, diced tomatoes, mushrooms or zucchini. Below are a few links for some healthy and easy recipe ideas to get more fruits and vegetables in your diet.

http://www.cooks.com/rec/view/0,1639,158190-235198,00.html (chicken fajitas)

http://allrecipes.com/HowTo/Super-Easy-Stir-Fry/Detail.aspx (easy stir fry)

http://www.eatbetteramerica.com/healthified/taco-salad.aspx (taco salad)

http://www.mrbreakfast.com/superdisplay.asp?recipeid=1078 (cream cheese spinach omelet)

http://www.mrbreakfast.com/superdisplay.asp?recipeid=360 (broccoli mushroom omelet)

http://allrecipes.com/Recipe/Sugar-Toasted-Almond-Spinach-Salad/Detail.aspx (sugar toasted almond spinach salad)

http://grilling.betterrecipes.com/bbq-chicken-kabobs.html (bbq chicken kabobs)

http://elise.com/recipes/archives/001359fresh_tomato_salsa.php (fresh salsa)

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