What is the best: foods or supplements?

Changes in viewing diet from preventing deficiencies to promoting health are reflected in the MyPyramid’s recommended intakes of fruit, vegetable and whole grain – but some people may still wonder, what is the best: whole foods or supplements?

Janice Hermann, Oklahoma State University Cooperative Extension Service nutrition education specialist, said nutrients should primarily come from foods.

“Fruits, vegetables and whole grains contain a wide array of vitamins and minerals,” she said. “They also contain naturally occurring substances that help protect you from chronic diseases.”

Many foods, particularly grains, are also fortified or enriched which can be helpful for some people in getting the nutrients a body needs.

Hermann said the reasons for consuming food as the main source of nutrients includes efficiency of use by the body, a full variety, balanced nutrients and taste.

“If a person’s goal is to maintain or reach a healthy weight, then eating whole grains, fruits and vegetables is the way to go,” she said. “In addition to a healthy body weight, these foods provide nutrients that are important for maintaining many body functions necessary for energy, health and well-being.”

For a reference 2,000 calorie diet, the MyPyramid recommends 2 cups of fruit, 2 ½ cups of vegetables and 6-ounces of grains, of which 3-ounces should be whole grains daily. You can find the amount of grains, fruits and vegetables recommended for your individual calorie level at www.mypyramid.gov.

Hermann said this may sound like a lot, but when you look at the actual recommended portion size, it becomes clear that this is a reasonable goal.

For fruits and vegetables different portion sizes are a ½ cup (4 ounces) 100 percent fruit or vegetable juice; ½ cup cooked, canned or frozen legumes; ½ cup raw, cooked, frozen or canned fruits or vegetables; one medium sized fruit; 1 cup raw, leafy vegetables or ¼ cup dried fruit. For grains a 1-ounce portion is 1 slice of bread, 1 cup of ready-to-eat cereal or ½ cup of cooked rice, cooked pasta or cooked cereal.

Each fruit, vegetable and whole grain has a different compliment of vitamins, minerals, fiber and photochemicals.  Photochemicals are the natural plant compounds and many of the bright colors in fruits and vegetables come from this.

“Whole grains and deeply colored fruits and vegetables provide a wide array of vitamins, minerals, fiber and photochemicals your body needs to maintain good health and energy levels, and reduce risk of heart disease and certain types of cancer,” Hermann said. “Variety is the best way to get the benefits each has to offer and color is an easy way to think about adding variety.”

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Oklahoma State University, U.S. Department of Agriculture, State and Local Governments Cooperating: The Oklahoma Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, gender, age, disability, or status as a veteran, and is an equal opportunity employer.

Katie L. Reim
Communications Specialist
Agricultural Communications Services
140 Agriculture North
Oklahoma State University
Stillwater, OK 74078
405-744-6792 (Phone)
405-744-5739 (Fax)
katie.reim@okstate.edu