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Just when we were getting used to the idea of eating “5-a-Day,” guidelines now recommend consuming eight or more fruits & veggies a day. That comes out to about 4 ½ cups a day. Few of us eat that much and that’s too bad because fruits and vegetables provide lots of vitamins, minerals and other natural substances that help maintain good health and even reduce certain health risks.

In This Healthy Insight:

• Our 10 healthiest and best vegetables
• What vitamins and nutrients are available in vegetables?
• Our 10 healthiest and best fruits
• How can you add fruits and vegetables to your diet?

Our 10 healthiest and best veggies

The best vegetables are the ones you’re actually going to eat! This list of the top ten most nutritious vegetables will get you started:

1. Broccoli
2. Onion
3. Tomato
4. Carrot
5. Spinach
6. Kale
7. Corn
8. Brussels Sprouts
9. Alfalfa
10. Beet

What vitamins and nutrients are in vegetables?

Most vegetables are naturally low in fat and calories and loaded with nutrition. Here are some veggie powerhouses.  

• Potassium – sweet potatoes, white potatoes, white beans, tomatoes, greens, soybeans, lima beans, spinach, lentils, kidney beans
• Fiber – although all vegetables have fiber, kale, spinach and tomatoes are among the highest
• Folate (folic acid) – spinach, kale, arugula
• Vitamin A – carrots, sweet potatoes, winter squash, spinach
• Vitamin C – broccoli, cauliflower, Brussels sprouts, bell peppers, spinach, tomatoes, cabbage

Our 10 healthiest and best fruits

1. Grapefruit
2. Grapes
3. Blueberry
4. Raspberry
5. Cranberry
6. Prunes
7. Cherry
8. Bilberry
9. Strawberry
10. Apple

How can you add fruits & veggies to your diet?

Here are a few tips to get you started.

1. Add broccoli florets or sliced zucchini to your pizza topping.
2. With lasagna, tuck spinach, shredded carrots or sliced eggplant between the layers.
3. For all sandwiches, add lettuce, tomato and onion.
4. At work, snack on dried fruit instead of heading to the vending machine.
5. Add grapes, apple slices and pears to your chicken salad.
6. For breakfast, add broccoli, mushrooms or bell peppers to your omelet.
7. Add canned veggies like sliced green beans or fresh mushrooms to your store-bought pasta sauce.
8. Add fruit slices to your gelatin. My grandmother often included bananas or fruit cocktail, but experiment with any favorite fruit.
9. Create “Ants on a Log.” Spread low fat cream cheese on celery and sprinkle with raisins. Kids love ‘em. 
10. Mix fat-free granola and fat-free yogurt. Top with berries.