Portion of vegetables and fruits

How much should you eat fruits and vegetables?


Is it necessary?

Yes, from the point of view of doctors, vegetables and fruits are the basis of healthy nutrition, an important source of vitamins and minerals. In addition, in vegetables and fruits a lot of useful fiber – it’s the fibers that are contained in the peel. Fiber improves digestion and generally has a good effect on the body.

Fruits and vegetables

Studies show that people who eat a lot of fresh fruits and vegetables are less likely to face cardiovascular diseases, high blood pressure, type 2 diabetes, as well as with impaired vision and digestive difficulties. There is evidence of a link between eating large amounts of fresh vegetables and fruits and reducing the risk of getting some types of cancer.

Okay, and how much should you eat fruits and vegetables?

Medical organizations from different countries give slightly different recommendations in this regard. In general, it all depends on the sex, the age of the person, and on how mobile the lifestyle he leads. For example, in America, men between the ages of 19 and 30, who are inactive, need to eat three servings of vegetables and two servings of fruit – as much as women of the same age who exercise daily.

Vegetables and fruits

The World Health Organization advises every day not less than 400 grams of vegetables, fruits and berries. The whole volume should be divided into five portions, making a daily menu of products of different types and colors – so you can provide different nutrients in the diet. For example, it can be tomatoes, pumpkin, banana, cucumber and eggplant.

A portion – this is how much?

About 80 grams. This is about one average tomato or seven cherry tomatoes, a piece of cucumber about five centimeters long, three tablespoons of peas or sliced ​​carrots, one apple, one banana, one peach, three apricots, one orange, half a grapefruit, two plums, seven strawberry berries and fourteen cherries.

And that, every time you need to measure everything and weigh it?

Portion of vegetables and fruits

No. You can just remember the rule: one serving of vegetables, fruits or berries – this is about as much as it fits in your palm. In addition, you can focus not on handfuls, but on cups – so the norms for consumption of fruits and vegetables are calculated in the US and Canada.

Vegetables and fruits must necessarily be fresh?

No, in any form: fresh, and fried, and boiled. Dried fruits are also considered. For them, one serving is only 30 grams – this is about one tablespoon with a slice of dried apricots or raisins.

Is a potato considered?

No, it does not count. For it, there are other norms. Together with rice, pasta and other cereals, potatoes should make up a third of the daily menu. Cooking and eating it is best with a skin, because it serves as a source of fiber.

Clear. And juices?

With some reservations. In juices and smoothies, a lot of sugar, so their use is better limited – they should drink no more than 150 milliliters per day. This rule does not apply to so-called “drinks with juice content”. They do not count as one of five daily portions of fruits and vegetables.

It’s all?

This is a necessary minimum. In some countries, it is recommended to eat even more vegetables and fruits. For example, in Canada, women are advised to eat 7-8 servings, and men – 8-10, with one serving 125 grams. The Russian Ministry of Health recommends that you consume about 140 kilograms of vegetables and 100 kilograms of fruit a year – a little more than 600 grams in terms of daily allowances.

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