Fruits and Vegetables

So, why would anyone want to adopt a whole food plant based diet largely composed of fruits and vegetables? If you are overweight and tired of feeling sick and tired, you are in need of a change. But, what do you change? You have probably heard.

  • Fruits and vegetables are part of a healthy diet
  • There is no single fruit or vegetable that provides all the nutrients you need
  • Therefore, variety is just as important as quantity
  • A diet rich in plant based whole food reduces the risk of heart disease and stroke
  • Can lower blood pressure
  • Help prevent some forms of cancer
  • Stabilize blood sugar
  • Make you feel full and satiated
  • Be good for digestion
  • Can keep your eyes healthy
  • Help you lose weight

Persons requiring 2,000 calories per day

  • USDA recommends 2 cups of fruit and about 3 cups of vegetables every day
  • Sadly, most Americans don’t eat the USDA recommended servings of produce each day

What’s a serving size of vegetables?

Servings for a person requiring 2,000 calories a day is…

4 to 5 servings

  • 1 cup raw leafy green vegetable
  • 1/2 cup cut-up raw or cooked vegetables
  • 1/2 cup (4 fluid oz.) low-sodium vegetable juice

How about fruit?

4 to 5 servings

  • 1 medium fruit
  • 1/4 cup dried fruit
  • 1/2 cup fresh, frozen or canned fruit
  • 1/2 cup (4 fluid oz.) 100% fruit juice

Where do I begin?

So, which Fruits and Vegetables  do I eat? Some are more nutritious than others. But, you have to eat what you like. If you don’t eat your favorites you won’t stick with it.

It’s no small feat changing how you eat. Our culture teaches us pizzas, hamburgers and fries are our food. Just turn on the TV to see it. That’s the American way. But, we also have the worst health record in the world. Once you become unhealthy, it becomes your worst nightmare.

Furthermore, we get fooled into thinking processed soy burgers and grilled salmon are healthier than a cheeseburger. They are not.

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