Vegetables and Fruits

AHA Recommendation
Enjoy lots of fruits and vegetables. If you're watching your weight, these foods will give you vitamins, minerals and fiber with few calories. They're low in fat and sodium and contain no cholesterol. Be sure to include fruits and vegetables rich in vitamin C and vitamin A.

Choose from all fresh, frozen, canned or dried vegetables and fruits.

Shopping and preparation tips

• Check labels for the sodium content of canned and frozen vegetables and soups. Buy those with low amounts.
• Steaming and microwaving vegetables are ideal ways to prepare them.
• When cooking, use sparingly fats and oils low in saturated fats. (See Fats and Oils.)
• Fresh or canned fruit, gelatin containing fruit and dried fruit are good choices for a low-fat dessert.
• If you need more iron, eat more iron-rich green leafy vegetables. These include spinach, peas, beans (fresh and dried), dried fruits and whole-grain or enriched cereals. Your body can use the iron these foods provide if you eat them along with a good source of vitamin C.
• For snacks, stock up on raw vegetables.

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