Daily Servings of Fruit and Vegetables

According to the CDC, one out of 10 adults eats the recommended fruit and vegetable portions. This number is very low and has serious implications on the individual’s health as well as the nation’s economy. Perhaps this is why there has been an increase in the number of people suffering from obesity and chronic diseases.

Fruits and vegetables are essential for several reasons that we will take a deeper look at in this read. We will also go into detail about the daily serving of fruit and veggies you should have in a day. Let’s get started, shall we?

The benefits of eating fruit and vegetables

The benefits of eating fruit and vegetables are numerous, including;

Reduces risk of chronic diseases

CDC reports that 6 in 10 Americans live with a chronic disease and that most of these diseases are preventable. Conditions like heart disease, stroke, cancer, and type 2 diabetes can be reduced by up to 80% through healthy eating habits, including the regular consumption of fruit and vegetables.

Prevents weight gain and obesity

According to WHO, approximately one billion people worldwide are obese, and at least 2.8 million people die yearly due to being overweight or obese. Eating fruit and vegetables can help to prevent weight gain and obesity as they are generally low in calories and high in fiber.

Maintains healthy skin, hair, and nails

The vitamins and minerals in fruits and vegetables are essential for maintaining healthy skin, hair, and nails. Vitamins A and C, for example, are important for skin health, while biotin (a B vitamin) is necessary for healthy hair and nails.

Boosts energy levels

Many people turn to caffeine as a quick fix when they’re feeling tired, but this can actually lead to more fatigue in the long run. Fruits and vegetables, on the other hand, are a great source of natural energy. This is because they are packed with vitamins, minerals, and antioxidants that help to boost energy and are essential for the body’s metabolism.

How to get your daily servings of fruit and vegetables

The United States Department of Agriculture (USDA) recommends that adults consume 2-3 cups of vegetables and 1-2 cups of fruit daily. However, the specific recommendations depend on age, gender, and activity level.

For example, the USDA recommends that women need three cups of veggies daily and males up to 50 years need two and a half cups. Every adult in the same age group needs two cups of fruit.

Furthermore, active adults (those who get more than 30 minutes of moderate to vigorous exercise each day) may need more fruit and vegetables than sedentary adults.

While the recommendations are a good starting point, it is important to speak with a registered dietitian or doctor to determine the specific amount of fruit and vegetables you should consume each day.

What is considered a daily serving of fruit?

A daily serving of fruit is typically 1 cup or equivalent to about the size of a tennis ball. For example, one small apple or banana, ½ cup of fresh berries, or ¼ cup of dried fruit are all considered to be one serving.

It is important to note that fruit juices, even when they are 100% juice, do not contain the same fiber and nutrients as whole fruits. For this reason, it is best to consume whole fruits rather than juices.

Examples of fruits you can add to your diet include:

• Apples
• Bananas
• Berries
• Cherries
• Grapes
• Mangoes
• Melon
• Oranges
• Pears
• Pineapple

What is considered a daily serving of vegetables?

Nine daily servings, or 2.5 cups, of vegetables are advised by the current Dietary Guidelines for Americans. Age affects how much, though. Each type of vegetable has a different serving size; therefore, it’s better to consume a variety of veggies every day. Some of the veggies you can include in your diet are:

• Asparagus
• Broccoli
• Cabbage
• Carrots
• Corn
• Cucumbers
• Green beans
• Lettuce
• Mushrooms
• Onions
• Peas
• Peppers
• Spinach
• Squash
• Tomatoes
• Turnips

Ideas for incorporating more fruit and vegetables into your diet

One way to make sure you’re getting enough fruits and vegetables is to fill half of your plate with them at each meal. This will help to increase the overall nutrient content of your diet while also reducing the amount of calories you consume.

Another way is to snack on them throughout the day. As you relax at home while playing games at Slots Capital Casino, you can have a bowl of fruits to snack on. Some easy and healthy snack ideas include:

• A handful of nuts or seeds
• A slice of whole-grain toast with avocado
• A cup of yogurt with fresh fruit
• A veggie and hummus plate
• A piece of fruit with peanut butter

Here are also different ways to get your daily intake of fruits & vegetables;

• Eat a piece of fruit with breakfast, or add it to your morning smoothie.
• Add veggies to your lunch or dinner plate.
• Enjoy a fruit or veggie salad as a side dish.
• Snack on raw fruits and vegetables like carrots, celery, apples, or grapes.
• Drink vegetable or fruit juice.

Additionally, always have the fruits and veggies items in your kitchen so you can make a healthy meal or snack at any time. Place them somewhere you can see them so you’re reminded to use them often!

Wrapping Up

As you can see, there are many benefits to consuming a diet rich in fruits and vegetables. Not only will you be getting a variety of essential nutrients, but you will also be filling up on fiber which can help to keep you feeling full throughout the day.