Educational and promotional campaigns, actions in schools, TV spots … All these activities have meant that today almost everyone knows about the necessity of eating five portions of fruit and vegetables every day.Still, this does not translate into eating habits, and most of us eat about three servings a day.How to include five servings of fruit and vegetables in your daily menu?Read our practical guide with examples.
Why is it worth eating vegetables and fruits?
Eating vegetables and fruits is essential to ensure health, vitality and minimize the risk of many diseases.One of the healthiest models of nutrition, that is the Mediterranean diet abounds with these ingredients, and the inhabitants of the Mediterranean are distinguished by the length of life and health status in comparison with other Europeans and Americans.Let’s take an example from them!Vegetables and fruits are essential in the diet due to the content of valuable vitamins mainly vitamin C, β-carotene and folic acid, as well as minerals calcium, potassium and magnesium.Antioxidants that protect cells against oxidative stress also play a very important role – they prevent diseases and premature aging.Vegetables and fruits are also distinguished by the presence of fiber, which is a specific physiological brush – it cleanses the intestines of debris, regulates the rhythm of defecation, collects toxins, helps in removing excess cholesterol and has a positive effect on the level of glucose in the blood.Most vegetables and fruits contain 80-90% water, so they are low in calories and help maintain a healthy body weight.Numerous studies have shown that the consumption of recommended amounts of vegetables and fruits reduces insulin resistance of tissues and is beneficial in diseases of the heart and circulatory system.
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Eat more vegetables than fruit
The World Health Organization recommends consuming at least 400 grams of fruit and vegetables per day.It may seem a lot, but if you realize that the average apple weighs about 150 g, 400 g per day is the most achievable.Remember that five servings each day are the recommended minimum, and the fruit should be 2 out of 5 servings.Vegetables choose as 3 servings with 5 and each subsequent one.Vegetables can not be eaten too much, but the amount of fruit should be controlled, because the sugar (fructose) contained in them, despite the popular belief still is fattening, and excessive consumption of fruit can result in the deposition of energy in the form of adipose tissue.
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A serving of vegetables or fruit – how many grams?
We are still rotating around the concept portion, but let’s look at how much these quantities really are.One serving of vegetables or fruit should weigh 80-100 grams.This applies to fresh, cooked and frozen products.A handful of dried fruit (20 grams) can be replaced with one fresh portion, but this should not be done too often due to the high concentration of sugar and lower nutritional values.
Does five servings of vegetables and fruit during the day mean that you have to eat them five times a day?Not necessarily.By eating a large grapefruit or a glass of cherry at once, you get 2 portions of fruit, and a lunch of baked vegetables with meat, half of zucchini, half of the pepper and two carrots will be 2.5 servings.Of course, it will be best if vegetables or fruits appear in every meal, but for five portions a day is not a necessity.You can take a glass of juice as a portion of vegetables or fruit, but only if it is prepared by yourself and drunk shortly after cooking.We are sure that our juice is not made from concentrate and we guarantee in this way that the valuable ingredients contained in vegetables and fruits will not break down and reach the body.
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