September 15, 2015

Eat Your Fruits and Veggies


We've all heard the saying, "Eat Your Veggies" and September is also Fruit and Veggie Month so it is a good time to examine your daily intake. Do you know how many servings are recommended daily for health and longevity? 


How Many Servings of Fruits and Veggies Should I Eat Daily?

Each person has different nutritional and energy requirements, but the average adult should aim for 8-10 servings of fruits and veggies per day. That may sound like a lot, but one serving would be equivalent to a cup of raw veggies, a 1/2 cup of cooked veggies, and a 1/2 cup of fruit. If one were to eat a large salad for a meal, that salad would be equivalent to about 4 servings of vegetables. 

How Can I Add More Fruits and Veggies to My Diet?

Smoothies: Add a handful of spinach or leafy greens and some berries to your smoothies and you've got 2 servings right there. 

Omelettes: Add leftover veggies to your eggs, or mix in baby lettuce when it starts to wilt so you don't waste them, and get your greens. 

Fill Your Plate: Aim to fill your plate with 50% vegetables then fill the other half with protein, legumes, and whole grains. 

What Are the Benefits of Eating Fruits and Veggies? 

Fruits and vegetables are loaded with vitamins, minerals, anti-oxidants, phytonutrients, and fiber, which have been shown to lower the risk of chronic diseases such as heart disease. 

Eat Your Colors

Fruits and veggies come in array of colors, which contain beneficial phytonutrients, which boost the immune system, eliminate toxins, prevent blood clotting, support the liver, reduce inflammation, maintain healthy eyes and skin, improve circulation, cholesterol, and brain function. 


Fruits and veggies are delicious and nutritious so eat up! Go to your local Farmer's Market and try something new.