How To Know How Many Fruits and Vegetables You Should Eat Each Day

Your mother was right: you should eat your fruits and vegetables. OK, so maybe the "it will make you big and strong" part was not entirely accurate, but people who eat generous portions of fruits and vegetables as part of a well-balanced diet are likely to have reduced risk of chronic disease compared to those who eat smaller amounts.  The food group also provides vitamins, minerals, and phytochemicals, and is low in fat and calories and high in fiber and water content. 

But how do you know how many fruits and vegetables you should eat each day? And how do you work all of them into your daily diet? 

Here's how to eat the right amount per day to establish a healthy eating plan.

1. Every five years, the Department of Health and Human Services (DHHS) and United States Department of Agriculture (USDA) jointly issue dietary guidelines for Americans, which are intended to guide policymakers, nutritionists, and nutrition education activities.  The most recent guidelines were published in January of 2005, and the recommendations were that adults consuming 2,000 calories per day eat 2 cups of fruit and 2 1/2 cups of vegetables per day, with that amount to increase or decrease in relation to a corresponding increase or decrease in energy expenditure and caloric intake.  Basically these facts translate to anywhere from 5-13 servings of vegetables and fruits daily depending on how active you are and how many calories you consume.
2. 1/2 cup of fruit is equivalent to 1/2 cup of fresh, frozen or canned fruit, one medium fruit or 1/4 cup of dried fruit.  1/2 cup of vegetables is equivalent to 1/2 cup of cut-up raw or cooked vegetables, 1 cup of raw leafy vegetables and 1/2 cup of vegetable juice. 
3. Remember to choose a variety from all five vegetable subgroups.  You may be wondering what the best vegetables to eat are, but they're all good. The vegetables subgroups are:
   • Dark green
   • Orange
   • Legumes
   • Starchy vegetables
   • Other vegetables
4. The 5 A Day program, is a public private partnership with the following members:  American Cancer Society (ACS), American Heart Association (AHA), American Diabetes Association (ADA), Centers for Disease Control and Prevention (CDC), California Department of Health Services (CDHS), National Alliance for Nutrition and Activity (NANA), National Cancer Institute (NCI), and the United States Department of Agriculture (USDA), as well as produce promoters.  I list this group to drive home the point that if heavy hitters like these are working together to increase consumption of fruits and vegetables, you probably want to follow their advice.  Their website, 5ADay, has an online test to help you know how many you should eat each day.  It also has ideas on how to integrate fruits and vegetables into your diet as well as additional resources--including publications--for nutrition professionals.  Ironically, the "5 A Day" guideline has become a bit of a misnomer now that an even higher daily consumption is recommended.

Now you know how many servings of fruits and vegetables per day you should have. In short, there are only a couple of reasons why you would want to lessen your fruit and vegetable intake and even then, on a temporary basis only.  Those reasons would be:

1. You are desperately underweight, and fruits and vegetables fill you up so much that you do not have enough room left for more high-calorie food.  (In truth, how many of us have this problem?)
2. If you suffer from diarrhea, you may want to limit seeded berries, as in large quantities they tend to have a laxative effect.

But once the diarrhea is resolved, and/or you've put on a few pounds as needed, it's back to the cutting board for you!

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How To Incorporate More Fruits and Vegetables into Your Diet

Most people do not get enough fruits and vegetables into their diets. These foods contain many vitamins, as well as fiber and other nutritional building blocks. In fact, fruits and vegetables are among the healthiest foods you can eat. If you're trying to improve your health, a great way to do so is by eating more of them. Here's how to incorporate more fruits and vegetables into your diet:

1. Eat at home. If you eat at home frequently, you're more likely to eat fruits and vegetables than if you eat at restaurants or get fast food. Keep your fridge stocked with vegetables your family likes and that you know how to cook at mealtimes. Always be prepared to cook at least one fruit or vegetable side with each meal.
2. Learn to cook. Many people skip their vegetables because they don't like the taste, but learning to cook them in a variety of ways can make eating fruits and vegetables fun and interesting. If you want to eat more fruits and vegetables, try expanding your horizons. Try new foods that you see at the grocery store, and get a cookbook that has interesting fruit and vegetable-based recipes. You may get bored if you're always eating your fruits and vegetables raw and plain. You can make vegetarian side dishes or even vegetarian main dishes.
3. Make substitutions. If you must eat out, make substitutions so that you get a serving of fruit or vegetables instead of French fries or other side dishes. This is even possible at some fast food restaurants. It's an easy way to enjoy eating out while incorporating more fruits and vegetables into your diet. Most restaurants would be glad to make such substitutions, if you ask for them.
4. Eat fruits and veggies for snacks. Make eating fruits and vegetables as easy as possible for the whole family. Keep containers of washed and cut vegetables in a designated spot in the refrigerator to be packed for lunch or eaten as a snack. Make sure to keep lots of easy-to-eat fruits and vegetables in your home at all times, and make an effort to grab these before any other snacks.
5. Eat fruits for breakfast or dessert. Fruits have natural sugar that should satisfy your craving for a sugary breakfast treat. This natural sugar also makes them an excellent choice for dessert.

You should eat at least five servings of fruits or vegetables per day, but today, most people are not getting this recommended amount. By making a conscious effort to incorporate more fruits and vegetables into your diet, you are improving your overall health and well-being.

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12 Fruits That Can Help You To Burn Excess Fat

Unfortunately, in recent times the incidence of obesity and its attendant health problems (such as stroke, hypertension, diabetes, cancers and so on) has been on a steady rise as more people lead sedentary lifestyles and consume fatty foods.

In view of the diverse health risks and challenges associated with obesity on the one hand and the immense benefits that have been attributed to being able to maintain a normal Body Mass Index (18.5-24.9) on the other hand, it has become pertinent to discuss some of the fruits that must become a part of your regular diet in order to help burn some fat and promote weight loss.

1. Apples: Apples are known to be a very rich fruit source of dietary fibres. Fibres help to fill your stomach and reduce your likelihood of snacking on junk foods. Also, being a low-calorie fruit, apples are your best bet if you want to slim down a bit.

2. Pears: These fruits have been shown to have a high-fibre content which is an essential ingredient for weight loss. Pears were also found to lower cholesterol levels, thereby reducing the chances of excessive weight gain and also protecting the heart.

3. Grapefruits: They are excellent high-fibre, low-calorie fruits that have proved to enhance weight loss. Researchers have ascribed this effect to phytochemicals and vitamin C found in grapefruits. A study performed at Johns Hopkins University revealed an average weight loss of 20 pounds in some women who ate grapefruits daily for 13 weeks. That was an amazing result, right? Consider adding grapefruits to your diet as well.

4. Coconuts: Apart from being high in fibre content, coconuts contain medium-chain triglycerides that increase the metabolic rate of the liver and thereby help to facilitate weight loss and keep you in good shape.

5. Tomatoes: Tomatoes aid in the synthesis of carnitine, an amino acid that has been shown to enhance the body's ability to burn fat by up to thirty-three percent. Furthermore, lycopene, a phytochemical and vitamin C which are found in tomatoes are also beneficial to those who need to shed some weight.

6. Berries: These are rich in powerful natural chemicals (polyphenols) that can enhance weight loss. A recent study at Texas Woman's University revealed that blueberries are able to fight fat cells and prevent fat from forming. In the same vein, strawberries promote the production of leptin and adiponectin which help the body to burn fat.

7. Oranges: Oranges are low-calorie, high-fibre fruits yet dense in nutrients. A single serving of oranges contains only 85 calories but it has as much as 4.3g of dietary fibres which enhance regular bowel movements apart from helping you to feel full so that you can avoid junk foods.

8. Avocado: It contains significant quantities of Omega-9 fatty acids which help to boost metabolism or breakdown of fat and thereby reduce body fat stores.

9. Pomegranates: They are high-fibre, low-calorie and cholesterol-lowering fruits that can prove very beneficial in your bid to shedding some weight. Each half-cup serving contains as much as 3.5g and a study done by scientists at University of Caroline showed that pomegranates contain Polyphenol antioxidants that help to suppress appetite and boost metabolic rate.

10. Peaches: Peaches have been found to destroy extra fat layers, hence they are a good option for those planning to lose weight. Furthermore, being a rich source of dietary fibre and water, peaches can replace your high-calorie snacks and make you feel satiated over prolonged periods of time.

11. Bananas: Although bananas have a higher calorie content than most other fruits, their calorie content is largely fat-free. The benefit of this for the person who needs some weight loss is that bananas can provide them the needed nutrition and energy without fat. In addition, bananas are great in fibre content.

12. Kiwis: Although an overlooked fruit in enhancing weight loss, it is interesting to note that one-cup serving of Kiwi contains a whooping 5g of fibres and only 110 calories. They also contain carnitine which helps to break down fat to release calories. Kiwis have also been found to stabilize blood sugar levels in order to prevent conversion of excess sugars to fat by insulin.

In conclusion, research has shown the tremendous health benefits of weight loss such as improved glycemic control in obese diabetic patients, reduction in blood pressure in hypertensive obese patients and better lipid profile in obese patients with dyslipidemia. Hence, taking pragmatic steps towards ensuring a normal weight is a worthwhile venture.

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