Nine Servings of Fruit and Vegetables Daily

February 17, 2008

Probably everyone needs more fresh plants in their daily diets, even vegetarians.  Often vegetarians eat too much pasta, dairy, and other foods that should not dominate your diet. 

Did you know that many health experts recommend that as part of a healthy diet one should eat up to nine servings of fruits and vegetables a day?  That works out to about 4 ½ cups.  Not only can this approach provide delicious and energy boosting snacks and meals but these servings can help lower cholesterol levels.  As well, for vegetarians and raw food enthusiasts, more fruits and vegetables means less room and need for meats and dairy in the diet.  Reducing our meat and dairy intake reduces cholesterol-boosting saturated fat—an outcome that our hearts will appreciate! 

Here are some pointers to keep in mind about fruit: 

* Select fruits that are in season. This is not only a tastier alternative, since locally grown food is naturally fresher, but it is better for the environment as well.  When we purchase locally grown food we help lower the demand for foods that must be transported cross country to fulfill customer needs.  Less transportation = less fumes and pollution. 

* Always choose fresh fruits whenever possible.  When fresh fruits aren’t possible, choose fruits canned in juice or water rather than light or heavy syrup since this adds unnecessary sugar to your meal. 

* Watch your intake of fruit juices. Many fruit juices have ridiculously high sugar content. Choose whole fruits as snacks rather than juice. 

* Try to make it a habit to add fruit in salads, toppings, desserts and snacks, whenever possible. 

Here are some handy tips for selecting and eating vegetables: 

* Colorful vegetables (and fruits) provide a wide range of vitamins, minerals, fiber and phytochemicals your body uses to maintain good health and energy levels. 

* So when choosing green leafy vegetables the darker the better!  Eat more dark-green vegetables like broccoli, spinach and kale. 

* Yellow and orange vegetables (and fruits) contain varying amounts of antioxidants such as vitamin C and when included as part of a low-fat diet may help to maintain a healthy heart, vision health and a healthy immune system.  So eat more orange and yellow vegetables like carrots, pumpkin, winter squash and sweet potatoes. 

The more you fill up on healthy plant-based foods, closer to nature, like fruits and vegetables, the less you will crave junk food.

Diana Walker, Cravings Coach 

 

Posted by Diana | Filed Under Cravings Weightloss 

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