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Fruits and Vegetables For
Better Health
We've all been told by our
parents when we were growing up that we had to eat our
fruits and
vegetables. In fact, for some of us, that phrase has permanently been
drilled into our memories. How important is it really, though?
Well, the answer to that question is that fruits and vegetables are very
important. In fact, they're vital for maintaining good health, in general.
They also have some added benefits, too.
Added Benefits of Fruit:
Fruits contain natural sugars. So, one
benefit is that they are a sweet
snack that is actually healthier than candy and cookies. That makes them
wonderful to give children as snack foods. It also makes them great for
anyone who is trying to lose weight and wants snacks that are nutritious.
In addition to all of that, though, fruits and vegetables can also prevent a
lot of disorders and diseases, such as diverticulitis, a very painful
disorder of the intestines. Eating vegetables and fruits each day has also
been proven to reduce risks of both strokes and heart attacks. As if that
weren't enough, studies also show that eating fruits and
vegetables can
protect your vision by reducing your chances of cataracts and other eye
problems.
Components of Fruits and Vegetables:
As mentioned above, fruits and vegetables are full of healthy, natural
sugars. They're also full of some great other healthy components, though.
For example, they're rich in vitamins and minerals. They're also full of
antioxidants, which fight cell-damaging free radicals in our bodies. You
would think that, doing all that, they'd be full of calories, too, but
that's the best part. Most fruits and vegetables are very
low in calories.
How Many Fruits and Vegetables to Eat:
Now that you know how good fruits and vegetables can be for you, the next
question is how many of them should you eat? Well, for the longest time,
scientists and health professionals said that you should get at least three
servings each day, with a serving being equal to half a cup. Later, that was
changed to five servings a day. Now, though, that's been expanded to a range
of anywhere from five to thirteen servings a day. Why is that?
Well, each person is different. Depending on
how many calories you take in
in a day. That depends on a lot of factors, such as your gender and your
general size. It also depends on whether you're trying to maintain your
current weight, lose weight, or even
gain weight.
A Measurement Problem:
When it comes to getting enough fruits and vegetables each day, there's one
big problem. That problem is how to measure a serving. First of all, many
people assume a serving is a cup, but it's actually half a cup. Also,
though, many people assume that a measuring cup of fruit or vegetables is
the same, regardless of the fruit or vegetable used. That's not the case
either, though.
You see, fruits and veggies come in three forms. There is the form most
people think of, which is fresh or cooked. There's also leafy greens and
dried fruits, though. You have to eat double the leafy greens to equal a
serving. Yet, you have to eat half the dried fruit. That's in relation to
the standard half a measuring cup of fresh or cooked vegetables or fruits.
A Word About Potatoes:
A lot of people consider potatoes to be a vegetable. Well, technically, they
are. However, from a health standpoint, you shouldn't count them among your
daily fruit and vegetable servings. The reason for that is that
potatoes are
made mainly of starch. They aren't as
rich in healthy components as other
fruits and vegetables, though they can provide short bursts of
energy.
How To Eat Your Vegetables:
Eating five to thirteen servings of fruits and vegetables a day can seem
like a daunting task. The trick is to incorporate them into your
diet in
unique and interesting ways, though. Let's take it meal by meal.
Breakfast:
Two of the most popular breakfast foods around are a bowl of cereal and an omelet. Well, you can incorporate fruits and vegetables into both. The trick
is substitution, not addition, though. For example, rather than topping a
full bowl of cereal off with fruit, have three quarters of a bowl with fruit
on top. You'll be getting more benefits and less calories. You'll also feel
like your breakfast was more filling.
As for the omelets, you can put all sorts of healthy vegetables in them. In
fact, you could have a different omelet every day. Sunday could be spinach
day and Monday could be mushroom day and so on. That way, breakfast will
always be both interesting and healthy.
Lunch:
Lunch substitutions are easy, especially if you like soups or sandwiches.
All you have to do is replace a couple ounces of
cheese or meat in your favorite sandwich or
soup with lettuce, cucumber, tomato, onion or another favorite vegetable. Alternatively, you could avoid the soup or sandwich idea
entirely and just have a salad. Make sure to go easy on the dressing,
though.
Supper:
As far as supper goes, the most important thing to remember is to
eat plenty
of vegetables. That may mean substituting some vegetables for less healthy
pasta or rice. If you like cauliflower, that should be easy, since mashed
cauliflower tastes a lot like potato and is much healthier. You can also
substitute other vegetables, like broccoli or carrots, though.
Snacking:
Finally, remember that snacking isn't off limits throughout the day. It just
needs to be done in a healthy way. Apples,
bananas and strawberries are just
a few of the healthy snack options you could try. If you're worried that
you'll forget your daily fruit snacks, try packing them in snack-sized bags
ahead of time. You can also leave a bowl of fruit out on a counter where you
have to pass it any time you plan to
go out. Then, you'll be well on your
way to healthier eating.
The Problems With Not Eating to Lose
Weight
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before starting any new diet.
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