How many servings of fruit and vegetables do we need to eat each day? If you’re like most people, you’re probably thinking:
a) I don’t know, or
b) 5 servings per day
Both of these answers are incorrect. What is the right answer, then? Simply put, the right answer is: MORE. That is the basis for the Produce for Better Health Foundation’s new motto: “Fruits and Veggies – More Matters.” No matter how many servings of fruits and vegetables you’re currently eating, you would probably benefit from eating more. In fact, I recommend that you strive to include at least one fruit or vegetable serving at every meal and snack.
Fruits and vegetables have a wide array of health benefits. They protect against heart disease, diabetes, eye disease, and cancer. One of their less well-known benefits, however, is that they are an excellent tool for weight loss and weight maintenance. Fruits and vegetables are very low in calorie density, meaning you could eat a whole lot of them for very few calories. When you eat a fruit or vegetable at every meal or snack, you’ll be less likely to overeat any other, more calorie-dense foods you’re munching on. In fact, one study found that when participants were encouraged to eat more fruits and vegetables, they consumed 40% fewer calories without increasing hunger (1).
Here are some easy ways to include more fruits and vegetables in your life:
- Add berries, chopped apples, sliced bananas and/or peaches to breakfast cereal and oatmeal. (In fact, I recommend putting them in the bowl first, so there’s more room for them!)
- Top pancakes with fresh fruit and fat free whipped cream instead of syrup.
- Try fresh veggie sticks dipped in hummus, salsa or low fat dressing as a snack, side dish or appetizer. Carrots, celery, bell peppers, sugar snap peas and cucumbers all work very well. Keep them chopped and ready to eat in your refrigerator!
- Keep a bowl of fresh fruit in plain sight at home, or even at your desk at work! Fruit is very portable; grab a piece whenever leaving home for an emergency snack.
- Fill half of your dinner plate with colorful vegetables, salad and fruit.
- Add apple slices to cheese and crackers. Try a side of grapes too!
- Order a salad with the dressing on the side as an appetizer when dining out. Or, have an entrée- sized salad for your meal!
- Make stir fry with lots of colorful fresh vegetables. Or, when dining out at Asian restaurants, ask for extra vegetables.
- Add fresh or frozen vegetables (such as spinach, onion, eggplant, carrots, bell peppers, tomatoes, or basil) to pasta sauce, chili, soups or stews. Simmer until tender.
- At Italian restaurants, try the minestrone soup.
- Add extra vegetables to sandwiches. Try carrot sticks and fresh fruit on the side rather than chips and soda.
- Top pizza with extra vegetables and eat with a side salad.
- Stuff tacos and burritos with extra beans and vegetables.
- Produce going bad? Freeze chopped fruits and vegetables for later use.
- Try fresh fruit slices garnished with mint for dessert. Or heat berries, bananas, apples or peaches in the microwave for a healthy “fruit cobbler!”
- Get creative. Anytime you’re eating a meal or snack, think to yourself: what fruit or vegetables would go well with or in this dish?
With these tips, you’ll soon be on your way to hunger-free weight loss and lifelong health!
References:
- Shintani TT, Hughes CK, Beckhan S, O’Connor HK. Obesity and cardiovascular risk intervention through the ad libitum feeding of traditional Hawaiin diet. Am J Clin Nutr. 1991;53(6 Suppl):1647S-1651S.
