Do you get 5 to 9 servings a day? Fruits and Vegetables that is……

It’s a challenge to get 5 to 9 servings of fruits and vegetables a day.

 For several reasons one being eating a salad everyday is a drag.  Fruit at this time of year gets very boring. We sometimes have to get very creative.  The other thing we do not really do is make it a priority.  While we know they are good for us we just don’t try hard enough.  So 1st why,  why are they important?  They say (my husband always want to know who “they are”) men need a minimum 35 grams of fiber a day and woman 25 grams.  Now wait slow down DON’T make this tomorrows goal if you have been getting 5.  You will pay the price for upping it that much,  that quickly.  A healthy digestive tract is so important, if your gut is not well you are not well.  You do get different benefits from Fruits and vegetables so an even balance is really a great idea but if you “HATE” vegetables and “love ” fruit or vise versa its OK to eat what you “LOVE”.

Benefits of Fruit:

Why is it important to eat fruit?

Eating fruit provides health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body.

Nutrients

Most fruits are naturally low in fat, sodium, and calories. None have cholesterol. Fruits are sources of many essential nutrients that are underconsumed, including potassium, dietary fiber, vitamin C, and folate (folic acid). Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice. Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber. Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.

Health benefits

A diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke. Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers. Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes. Consuming.vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss. Eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

Why is it important to eat vegetables?

Eating vegetables provides health benefits – people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.

Nutrients

Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, and/or cholesterol.) Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans. Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.

Vitamin A keeps eyes and skin healthy and helps to protect against infections. Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy and aids in iron absorption.

Health benefits

Consuming a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke. Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers. Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes. Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss. Foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

Fabulous  benefits and I am sure none of them surprised you.

But again hard to do.  So let’s try some strategies.

They say ( again with the they) 5 to 9 servings a day.  Great but what is a serving. 1/2 a cup is a serving on everything but leafy veggies those are 1 cup.  Maybe you are getting more than you thought now.  Awesome is  you are . Lets get more.

OK, let’s start with adding fruits and vegetables everywhere we can even little amounts will help get your serving.

Lettuce, tomatoes,cucumbers to sandwiches

Fruit to yogurt and cottage cheese

Diced to shredded vegetables to meat loaf, eggs, soups

Salads add both fruits and vegetables

Make sauces out of puréed vegetables

Roast Vegetables 450 for 20 minutes.  Everyone loves roasted veggies.

Pair your snacks with a fruit or vegetable

Peanut butter with apples or bananas

Yogurt with fruit

Cheese or hard boiled eggs with fruits or vegetables.

Nuts with fruit

Cottage cheese with fruit or veggies

You get the idea.

So will this help you try to get them in?

Challenge accepted????

Live a Life you Love ❤️

Paris

#5aday #weightloss #Fruit #healthylifestyle #Vegetables

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