2. Benefits Of Fruits And
Vegetables
Higher intakes od 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
many cancers, diabetes, and heart disease.
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.
3. Serving Sizes And Daily
Recommendations
You should aim to get between 8-12 servings of
vegetables and fruits each day. However, if you
struggle with eating vegetables and fruits, start slowly
and build it up.
A serving is equal to:
1 medium sized fruit
½ cup raw fruit or ½ cup raw/cooked vegetables. You
can use a normal cup or a measuring cup.
Try and get at least 2 servings of vegetables and/or
fruits with each meal.
4. If You Are Looking For Fat
Loss
Eat more vegetables than fruit as vegetables are less
calorie dense. The typical ratio would be five
vegetables for every one fruit.
5. Preparation Strategies
If you have found you aren’t a fan of vegetables try
these preparation methods.
Raw and/or salads
Steamed
Baked or roasted
Stir-fried or sauteed
Juiced with a juicer
Be aware that some people struggle with raw
vegetables as they get gassy and bloated. Steaming
them will stop this.
6. Vegetable Alternatives
As discussed in previous seminars when vegetable
selection and/or intake is limited, vegetable
supplements can provide a useful alternative.
Vegetable supplements are equivalent to protein
supplements, in that they’re powdered extracts of
specific fruits and vegetables.
These supplements should not serve as a long-term
solution to low fruit and vegetable intake but rather a
short-term solution to specific situations.
7. Summary
Try and build up to 10 servings of fruit and vegetables a
day
Ask any questions you have in the comment section
below and please do offer any advice that you have
from your own experience.
