I wondered just how challenging it was to hit these goals, so I set out to track my fruit and vegetable intake for a week. I was confident. There was likely not a day in where I did not eat at least two servings of fruit. Same-ish with vegetables, although I am often lazy when it comes to making them at home.
Would I easily conquer these guidelines? Would I have to force myself to eat more green beans? Amounts of fruits and vegetables that people need to consume vary depending on age, calorie requirements, activity level and more, Jensen said.
But generally, the numbers in the study are for a 2,calorie diet. And even though the USDA lists percent fruit juice on its list of acceptable fruit servings, Jensen said whole fruit and vegetables are always more desirable. Juice is fine in a pinch, but it lacks fiber and can pack extra calories and sugar.
Want more of our free, weekly newsletters in your inbox? How about smoothies? I blend my own at home and would be crushed to learn it was doing nothing for me, nutrition-wise.
As long as you're blending the entire fruit or veg, with skin and pulp, she said, you're getting the nutrients. Canned goods can lose nutrients like vitamins B and C because of the water involved. But overall, Jensen said, the nutrients in canned produce are pretty stable because oxygen doesn't get in.
I felt armed with enough information to start my own experiment, tracking my fruit and vegetable intake for seven days and trying to hit those guidelines. I begin with a plan and a twinkle in my eye. This will be fun! I set some loose ground rules: no juice, canned fruit is fine, try to eat at least three different kinds of vegetables per day. I am thrilled to discover this equals about half my recommended fruit servings for the day.
Lunch is at a restaurant, so hardly any veggies or fruit, but I have control over dinner: a turkey burger with sweet potato wedges, plus a salad on the side.
Things are already off to a less nutritious start. Florida is having a rare cold snap, and with almost-freezing temperatures hovering during my breakfast hours, I am less inclined to carry around a frozen fruit smoothie in my Tervis tumbler. I opt for oatmeal for breakfast instead, which sets me back significantly on the fruit front. I make up for it by eating a 6-ounce container of blackberries at my desk for a snack, plus a banana.
It's vegetable soup for lunch, which gets my veggies going for the day, and a cup of raw baby carrots for another snack later on.
And yet, I am still only about halfway to my vegetable goal. The thing I am realizing about my vegetable intake is that I mostly consume them with lunch or dinner. I never naturally opt for veggies at breakfast or after dinner, and today I just flat-out forgot to make vegetables a priority, so I fall a bit short.
No smoothie again, but I decide it may be a good idea to get into the omelet game, a breakfast that can be loaded up with veggies and also still taste good. I throw in some spinach and onion. I briefly consider bringing a sliced red bell pepper to work, but I am really just not in that kind of mood, so I pack some raw baby carrots and vow to mix it up tomorrow.
Use these ideas for each mealtime: Breakfast Make a smoothie with fresh or frozen fruit. You can add a handful of spinach or kale. Mix berries and chopped fruits into pancake, muffin and waffle batter. Top your cereal, oatmeal or yogurt with berries, peaches, apples and bananas. Add vegetables, such as peppers, onions, spinach and peppers, to omelets, hash browns and breakfast potatoes.
Bring a piece of fruit for an on-the-go breakfast. Lunch Add extra vegetables to your sandwich or wrap. If you are eating out, ask for extra vegetables. Make homemade vegetable soup for lunch. If you choose to buy soup from the store, compare nutrition labels and choose the option with the lowest amount of sodium.
Build a salad with at least 3 cups of leafy greens. You can add chopped up vegetable and fruit for added flavor. Top a baked potato with salsa or broccoli. Fruit and vegetables offer unique health benefits, including protection from diseases like heart disease or cancer.
Be sure to stock up on frozen fruit and vegetables, or canned and dried produce labelled with the Healthier Choice Symbol HCS in case your fresh supplies run out. These options are also nutritious and offer added variety to your diet.
Cut back on the cereal and make room for delicious fruit like banana slices and blueberries. Now your breakfast boasts fewer calories and better taste. Fresh apples, oranges, pears and bananas are healthy desserts and need little or no preparation. Remember to pick a healthier salad dressing e. Creamy dressings generally pack more calories and sodium than non-creamy ones. Instead of simply meat dishes, mix in vegetables for an extra-filling meal with extra vitamins and minerals.
Adding fruit also makes for healthy, tasty dishes. Pineapples go well with sweet and sour dishes, while mangoes taste great with chicken.
Treat yourself to sweet healthy fruits instead of sugar-laden, high-calorie options like ice kachang. Try freezing grapes, orange wedges, banana pieces, or watermelon for a cool tasty dessert. Make options like stir-fried vegetables your main dish, and then add other foods to complement it.
You can keep a bowl of apples, bananas or other whole fruits within reach. For example, on your desk when you are working.
You can also make a fruit salad from apples, pears, bananas, and other fresh fruits for an easy snack. To keep them from turning brown, add lemon juice or acidic fruits like oranges and pineapples to the mix. Choose dried fruits without sugar coating. Keep this at your desk or in your bag for healthier snacking. Simply blend low-fat milk or yogurt with your favourite fresh or frozen fruits, like bananas, peaches and strawberries.
Even though eating large amounts of fruit each day is very unlikely, a few studies have examined the effects of eating 20 servings each day. In one study, 10 people ate 20 servings of fruit per day for two weeks and experienced no adverse effects In a slightly larger study, 17 people ate 20 servings of fruit per day for several months with no adverse effects In fact, researchers even found possible health benefits. Although these studies are small, they provide reason to believe that fruit is safe to eat in any amount.
For the average person, fruit is safe in almost any amount. Unless you have an intolerance or are following a very low-carb or ketogenic diet, there really is no reason to limit your intake. The general recommendation for fruit and vegetable intake is at least grams per day, or five servings of 80 grams One gram serving is equivalent to a small piece about the size of a tennis ball. For fruits and vegetables that can be measured by the cup, a serving is roughly 1 cup. This recommendation stems from the fact that eating five servings of fruits and vegetables daily is associated with a lower risk of death from diseases like heart disease, stroke and cancer One large analysis of 16 scientific studies found that eating more than five servings per day provided no added benefit However, another systematic review of 95 scientific studies found the lowest disease risk at grams, or 10 daily servings Keep in mind that these studies looked at both fruits and vegetables.
Assuming half of these servings come from fruit, you should consume somewhere between two to five servings of fruit daily. Recommendations from different health authorities vary slightly, but generally seem to align with the current research.
Most studies show health benefits with two to five servings of fruit per day. However, there seems to be no harm in eating more than that. Unless you are following a ketogenic diet or have some sort of intolerance, there really is no reason to limit the amount of fruit you eat.
While most studies suggest that the optimal amount is two to five servings of fruit per day, there seems to be no harm in eating more.
Fruits are very nutritious and contain lots of fiber and antioxidants. However, some people think they can be harmful because of the sugar in them. These 20 delicious fruits are packed with many nutrients that will help you maintain your health and reduce your risk of disease. Fruit is loaded with nutrients, and a few types are especially rich in health-boosting compounds. Here are 25 super fruits to add to your diet today.
0コメント