Released: May 31, 2001

Learn to Choose Foods That Prevent Disease

MANHATTAN, Kan. – Food and nutrition professionals encourage eating three to five servings of vegetables a day, but a survey by the National Cancer Institute and National Institutes of Health indicates that consumers are missing the mark – the average number of servings per week is 12, said Kathy Walsten, Kansas State University Research and Extension nutrition educator.

That means that consumers also are missing the health benefits vegetables can provide: Eating vitamin- and mineral-rich vegetables have been shown to reduce the risk of developing some cancers, and also to lower the risk of heart disease, high blood pressure, pulmonary (lung) disease, stroke, cataracts, macular degeneration (a leading cause of blindness in older adults), constipation and diverticulosis, Walsten said.

Vegetables that are good sources of folate – like broccoli, spinach and dried beans – also are particularly important to women during child-bearing years. A lack of folate has been associated with birth defects like spina bifida.

Vegetables are relatively inexpensive and readily available. So why aren’t Americans eating more?

"Adults who as children had to sit at the table until they finished all of their peas or cauliflower sometimes shy away from eating the vegetables later in life. And, because children usually mimic their parents’ likes and dislikes, families often miss out on the health benefits vegetables can provide. Not knowing how to choose, store and cook vegetables also is thought to make them less frequent food choices," said Walsten, who answered these frequently asked questions about vegetables:

Why is it important to eat a variety of vegetables?

One vegetable – french fries – accounts for nearly one-fourth of all of the vegetables eaten by children and adolescents, but choosing a variety of vegetables is likely to offer a variety of disease-preventing vitamins and minerals.

For example, dark green vegetables like broccoli, spinach, and collards are rich in B-vitamins as well as vitamins A and C, which helps bolster the immune system. They also offer healthy servings of calcium (for bones) and iron (for strength). Deep yellow vegetables, like carrots and sweet potatoes, are important sources of vitamin A that contributes to healthy vision and skin and guards against infection.

What makes vegetables look – and taste – so different?

Vegetables come from a variety of plant sources:

* Root vegetables include carrots, potatoes, turnips, beets and radishes.

* Stem vegetables include celery and asparagus.

* Leafy vegetables include lettuce, spinach, cabbage, kale and parsley.

* "Fruit" of the plant vegetables include tomatoes, peppers, cucumbers, and squash.

* "Flower" of the plant vegetables include broccoli and cauliflower.

* "Seed" of the plant vegetables include corn, peas and dried beans.

Are fresh vegetables preferable to canned or frozen vegetables?

Garden-fresh vegetables available at farmers’ markets can be a treat, but frozen (which are picked at peak flavor and processed quickly to retain freshness) and canned vegetables (which are processed after a short cooking time) both retain a majority of vitamins and minerals.

"Canned vegetables usually are, however, slightly higher in sodium," Walsten said.

How should I choose fresh vegetables?

Look for vegetables that are free of dents, bruises and soft spots. Wilt and/or an usual odor also may signal a loss of freshness. At the same time, bright color and consistent texture can signal freshness.

When buying fresh vegetables, buy quantities that can be used within a few days.

How should I store fresh vegetables?

A majority of vegetables are likely to retain flavor and quality when stored in the crisper drawer of the refrigerator – the crisper has a slightly higher humidity. Tomatoes can, however, be ripened on the counter; when cut, they should be refrigerated. Potatoes are best stored in a cool, dry place, away from bright light.

Should I wash vegetables before using them?

Scrub vegetables like potatoes, carrots or squash with a vegetable brush before eating – or preparing – them. Discard outer lettuce or cabbage leaves before washing. And, to be safe, place bagged or other greens or vegetables in a colander (a bowl with holes for drainage that can be used for rinsing and draining vegetables and fruits) and rinse them well.

Wash more fragile vegetables, like tomatoes, gently, but thoroughly, in cool water before eating, she said.

Is there a best way to cook vegetables?

Over-cooking can rob vegetables of vitamins and minerals, flavor and texture. Adding high-calorie sauces or using high-fat cooking methods, such as frying potatoes, also can sabotage the health benefits vegetables offer.

When well-scrubbed with a vegetable brush, many vegetables can be eaten raw. Many also are good candidates for light steaming, stir-frying or microwaving.

"Quick cooking with a minimal amount of water preserves vitamins and minerals. One mistake – adding too much water – is common," said Walsten, who recommended adding only one teaspoon of water when microwaving two servings of broccoli.

Microwaves vary, so it’s best to follow manufacturer’s instructions, she said.

If eating three to five servings of vegetables a day is recommended, what constitutes a serving?

‘Standard’ serving sizes usually are much less intimidating than the super-size portions currently being served in restaurants. Use measuring cups to learn to gauge serving sizes:

* Chopped, raw, non-leafy vegetables, like chopped broccoli – ½ cup;

* Raw, leafy vegetables, like lettuce or spinach – one cup;

* Cooked, fresh frozen or canned vegetables – ½ cup;

* Baked potato – one small potato; and

* Vegetable juice – 3/4 cup.

"Choosing vegetables over vegetable juice can be preferable because the vegetables offer fiber that is important to elimination. Vegetable juices are, however, healthy and refreshing. Use them to supplement vegetables in the diet, rather than replace them," the nutrition educator said.

If children say they don’t like vegetables, how can I encourage them to eat more?

Children are naturally attracted to colorful vegetables, but do pick-up on others’ dislikes. Offer a variety of vegetables, but don’t call attention to them, said Walsten, who offered these ideas:

* Serve raw or lightly steamed vegetables with a low-calorie dip – most children like dipping;

* Puree (or finely chop) veggies and add to soup and sauces;

* Add chopped peppers or tomatoes to a pizza topping or burrito.

* Liven up a hamburger with lettuce, tomato and a pickle.

"Teaching children to enjoy a variety of foods – including vegetables – contributes to healthy choices later in life," Walsten said.

For more information on choosing and using vegetables, food and health, interested persons are encouraged to contact the local K-State Research and Extension office.

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K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K-State campus, Manhattan.

Story by:
Nancy Peterson, Communications Specialist
npeterso@oznet.ksu.edu
K-State Research& Extension News