The Power of Produce

By: SaRene Brooks

Fruit and veggies are a simple yet powerful way to incorporate a well-balanced diet. Packed with nutrients and fiber and low in calories, produce supports energy, weight management and long-term health.

In this article we will explore how to select quality produce and the benefits it offers.

Enjoy the Power of Produce…one bite at a time!

Aim for at least 3 servings of vegetables and 2 servings of fruit each day.

1 serving = 1 cup raw or ½ cup cooked

Tips to remember:

Choosing the right produce can be easy. Here are a few smart tips:

Buy Seasonal:

In-season produce is more fresh, flavorful and affordable. Look for local co-ops and farmer’s markets.

Don’t Fear the Frozen: Frozen fruit and veggies are picked in their prime and contain full nutrients. Plus, they last longer.

Canned veggies count: Buying vegetables in a can is often less expensive than fresh. Watch for sales and stock up.

Use Your Senses: When buying fresh produce, look for vibrant colors and desired firmness while avoiding bruising or wilting.

Plan Ahead: Include produce in your weekly menu and have it on-hand for meals and snacks.

Picture your Plate: Make ½ of your plate full of vegetables.

Produce is Portable: Prep and portion your produce and grab it on-the-go.

TAKE YOUR PICK !

Packed with nutrients

Fruits and vegetables are nutritional powerhouses. They're naturally low in calories but rich in:

 Vitamins and minerals:

Including vitamin C, potassium, folate, and more

Antioxidants:

Which help combat inflammation and cell damage

Fiber:

Essential for digestion, blood sugar control, and heart health

Each color group offers different benefits. For example, leafy greens like spinach provide iron and calcium, while orange foods like sweet potatoes are high in beta-carotene (a precursor to vitamin A).

FOLLOW THE RAINBOW:

Eat a variety of colors for a wide range

of nutrients.

Weight Management

Adding more produce to your meals can be a natural way to manage your weight.

Produce is:

Low in calories, high in volume:         

You can eat more and feel fuller without excess calories.

High-fiber content:

Helps you stay satisfied longer and

avoid unnecessary snacking.

Supports healthy habits:                

Filling 1/2 your plate with fruits and vegetables can help crowd out high-calorie, low-nutrient foods.

BONUS!!! You’re more likely to stay hydrated with high intake of produce

as many fruits and vegetables have high water content.

Chronic Disease Prevention

Having plenty of produce can reduce the risk of:

• Heart disease

• Type 2 diabetes

• Certain cancers

• High blood pressure and stroke

The nutrients and fiber found in produce support your immune system, regulate blood sugar, and improve overall organ function.

BIG PLUS: The phytochemicals in plant-based food provide

powerful protection for the cells in your body.

Digestive Wellness

Fruits and vegetables are rich in dietary fiber, which plays a key role in supporting digestive health. Fiber help regulate bowel movements, prevents constipation , and feeds the beneficial bacteria in your gut, thus contributing to a healthier microbiome.

Produce also contains natural enzymes and water content that aid in breaking down food and easing digestion. Cooked vegetables specifically can be helpful for those with sensitive digestive systems. The offer the same benefits in a gentler form.

GUT HEALTH: A variety of produce is a natural way to promote a

healthy gut and feel more comfortable day to day.

The SWEET Truth About Fruit 

Fruit often gets a bad reputation because of its natural sugar content, but the truth is—it’s one of the most nutrient-dense sweet options available. Unlike processed sugar, the natural sugars in fruit come packaged with fiber, vitamins, antioxidants, and water, which slow down absorption and help maintain stable blood glucose levels. Whole fruits like berries, apples, oranges, and pears can even satisfy a sweet tooth while supporting your health goals. The key is moderation and choosing whole fruit over juices or sweetened fruit products.

SWEET AS CANDY: Embracing the sweet power of produce 

can help you enjoy nature’s candy without the crash

Take-aways

Whether you’re tossing berries into oatmeal, adding spinach to a sandwich, or roasting a medley of vegetables for dinner, small choices add up.

By understanding and embracing the power of produce, you're taking one of the simplest steps toward lifelong health with natures’ own amazing goodness!

SaRene Brooks is a Registered Dietitian Nutritionist (RDN) and Certified Diabetes Care and Education Specialist (CDCES). She is a mom of 3 boys who are now married which added 3 girls to her family. 2 of her sons live with type 1 diabetes (T1D). She specializes in helping families who are impacted by type 1 to adjust and make it a part of their everyday life, while enjoying the things they love.

She is the wife of an avid outdoorsman and loves spending time with him in the mountains. She is a grandma, creative cook, educator and loves to help individuals and families meet their health and nutrition goals.