Los Fresnos News

More Fruits and Vegetables


We’ve all heard it said over and over, “You really should be eating more fruits and vegetables.” In my case I heard it a lot from my parents and grandparents growing up and now as an adult I hear it from health educators and my doctors. Is consuming fruits and vegetables really that important? Yes, it absolutely is! Now as a Community Health Worker I also help spread this important message and encourage others to consume the recommended amount of fruits and vegetables to maintain good health.

Why Are they so Important?
A diet that is rich in both fruits and vegetables may reduce the risk of some types of cancers and other chronic diseases such as obesity, heart disease and diabetes. Fruits and vegetables also provide essential vitamins, minerals, fiber, and other substance that are important for maintaining good health.

Consuming these nutritious low calorie foods helps to provide energy for an active lifestyle which also aids in maintaining a healthy weight. Being free of disease, maintaining a healthy weight and having energy for an active lifestyle is motivation enough for me!

Where do I begin?
Knowing what the daily recommended intake of fruits and vegetables is, as well as what a serving looks like is a great place to get started.

The Center of Disease Control recommends individuals consume 1.5–2.0 cups of fruit and 2–3 cups of vegetables daily to maintain good health. Using the hand and eye method is an easy and effective way to determine what a serving of fruits and vegetables looks like. A serving of fruit is about the size of a fist and a serving size of vegetables is about the size of two cupped hands together.

Let’s Get Started
Researching creative ways to consume the recommended daily intake of both fruits and vegetables is a great way to bring verity to your table. Here are a few ways you can prepare your healthy snacks/meals. Don’t forget to encourage others to join you in your journey to better health!

  • Raw
  • Steamed
  • Baked
  • Boiled
  • Infused in water
  • Smoothies
  • Frozen
  • With light ranch or natural peanut/almond butter
  • Pastas
  • Soups
  • Baked goods
  • Slow cooked

Resource: CDC Center for Disease Control and Prevention

For more information contact Los Fresnos City Hall at 956-233-5768 or Christine De La Rosa, Community Health Worker at 956-312-1406 or email at [email protected]