Higher intakes of vegetables and fruits are necessary and important.
Higher vitamin and mineral intake prevents malnutrition and nutrient deficiencies.
Higher intake of phytonutrients reduces the risk of cancers, diabetes, and heart disease.
Higher intake of antioxidants reduces free-radical damage.
Stong alkaline potential balances out dietary acids (coming from proteins and grains) and reduces osteoporosis risk.
Higher intake of fiber improves blood sugar control; reduces appetite; and increases digestive health.
Getting nutrients from whole veggies and fruits seems to be more health promoting than supplemental forms.
Serving Sizes and Daily Recommendations
You should have 8-12 servings of vegetables and fruits each day. 2 of these servings should be fruit.
A serving is equal to:
- 1 medium-sized fruit
- ½ cup raw fruit or ½ cup raw/cooked vegetables
- 1 cup of raw leafy vegetables
- 1 apple
- ½ cup pineapple
- 1 cup frozen blueberries
- 1 cup spinach
- 1 tomato
- 1 avocado
Daily Menu Recommendations
½ cup green peppers, ½ cup red peppers, ½ cup onions, ½ cup mushrooms with breakfast omlete
½ cup pineapple with morning snack
1 cup spinach, 1 tomato, ½ avocado with lunch salad
1 cup berries mixed in afternoon SuperShake
½ avocado with dinner
*if you are interested in fat loss eat more vegetables than fruit as vegetables are less calorie dense. The typical ratio in this scenario would be five vegetables for every one fruit.
*if you are interested in performance enhancement and/or muscle gain, this ratio of vegetables to fruit can be closer to three vegetables for every one fruit.
Be sure to introduce different vegetable varieties.
- Raw and/or in salads
- Baked or roasted
- Stir-fried or sautéed
- Juiced with a juicer
These can be used in a meal or as a snack
Experiment!! Find the things you enjoy and eliminate the things you don’t.
*if you absolutely cannot get these from whole foods you will need to supplement with a greens supplement. It is important to get the vitamins and minerals that you need from each of these fruits and vegetables.