Your Fruit And Vegetable Lesson
Benefits of Fruits and Vegetables
>Higher vitamin and mineral intake prevents malnutrition and nutrient deficiencies.
>Higher intake of phytonutrients reduces the risk of many cancers, diabetes, and heart disease.
>Higher intake of antioxidants reduces free-radical damage.
>Higher intake of fiber improves blood sugar control, reduces appetite and increases digestive health.
Getting nutrients from WHOLE FOOD REAL veggies and fruits seems to be more health promoting than supplement forms.
Servings and Daily Recommendations
We recommend that you get between 8-12 servings of vegetables and fruits each day. Which can be hard, so here are a few ways to help!
A serving is equal to:
1 medium sized fruit
½ cup raw fruit or ½ cup raw/cooked vegetables
1 cup leafy vegetables
Here is an example of what 10 servings daily would look like…
1/2 cup green peppers
1/2 cup red peppers
1/2 cup onions
1/2 cup mushrooms
½ cup pineapple
1 cup frozen berries
1 cup spinach
Put this intake into the context of daily menu or sample meal(s)
- ½ cup green peppers, ½ cup onions, ½ mushrooms, mixed in eggs to make breakfast omelet.
- ½ cup pineapple mixed with cottage cheese for mid-morning snack
- 1 cup spinach, 1 tomato, ½ cup red peppers, and ½ avocado with lunch salad
- 1 cup berries with afternoon protein shake
- ½ avocado with dinner