Fruit and Vegetables
Vegetables are important sources of vitamins and minerals and are naturally low in fat, calories and sodium.
Extra fat and calories can be introduced when cooking and during other types of processing. If you add fat, oil, margarine or lard when you cook vegetables, then you are also adding fat and calories. If you buy frozen vegetables with special sauces, then you may also be adding fat and calories, particularly if the sauces are oily, cheesy, or creamy.
Tinned and frozen vegetables contain the same nutrients as fresh vegetables, but usually in lower proportions. Tinned vegetables may also have added sugar and/or salt, which adds flavor but also adds extra sodium to your diet. When you shop for tinned vegetables, look for vegetables with no salt added. Always read the labels on the tin.
Fruits are also important sources of vitamins, minerals and carbohydrates like fiber and sugar. They are low in calories and naturally sweet when ripe. Fruits and their juices are also good sources of water.
Whole fruits like apples and grapes contain more fiber than fruit juices and sauces, like applesauce and grape juice. However, fresh fruit is usually better than pre-processed fruit juices because many fruit juices contain added sugar, even when they claim "no added sugar", so always read the label on the bottle or tin.
Dried fruits like figs, prunes and raisins are also good sources of vitamins, minerals, and fiber. Tinned fruits packed in syrup (such as tinned peaches) usually have a lot of added sugar. These are also higher in calories than fresh fruits. When you shop for tinned fruits, check the labels on the tin to buy fruit that is packed in juice instead of syrup.
The fruit and vegetable group is toward the bottom of the pyramid, which means that you should eat lots of them to get the nutrients that your body needs.
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