vitamins and minerals

Fruits

Fruits are important sources of vitamins and carbohydrates like fiber and sugar. They are low in calories and naturally sweet. Fruits and their juices are good sources of water, too.

Different fruits contain different vitamins, so it is important to eat a variety of fruits. Mangoes, papayas, melons and citrus fruits, like oranges and grapefruit, are high in vitamin C. Cantaloupe, apricots, peaches, and nectarines are sources of vitamin A.

Whole fruits like apples and grapes contain more fiber than fruit juices and sauces, like applesauce and grape juice. Dried fruits like figs, prunes and raisins are good sources of fiber, too. Canned fruits packed in syrup have a lot of added sugar. They are higher in calories than fresh fruits. When you shop for canned fruits, look for fruit that is packed in juice instead of syrup.

Vegetables

Vegetables are a source of important vitamins, minerals and carbohydrates. Because vegetables differ in the vitamins and minerals they contain, it is important to eat a variety of vegetables. Cabbages, plantains, peppers and leafy green vegetables like poke greens and kale are rich sources of vitamin C. Deep orange and dark green vegetables are high in vitamin A. Broccoli, spinach, collards and kale are dark green vegetables that contain calcium and iron. Cabbage family vegetables like broccoli, cauliflower, turnips and rutabagas help prevent certain cancers.

Fresh vegetables are naturally low in fat, calories and sodium. Extra fat and calories can come from cooking or other types of processing. If you add fat, oil, margarine or lard when you cook vegetables, you also add fat and calories. If you buy frozen vegetables with special sauces, you may also be adding fat and calories. You can buy frozen vegetables without special sauces and get the same nutrients as fresh vegetables. Some canned vegetables have added salt. While the salt adds flavor, it also adds extra sodium to your diet. When you shop for canned vegetables, look for vegetables with no salt added.