Why You Need 5 Servings of Fruits and Vegetables Per Day
Eating fruits and vegetables is the cornerstone of a healthy diet, and health authorities often recommend that you consume at least five servings of fruits and vegetables each day. But why?
- Nutrients: Fruits and vegetables are rich in essential vitamins, minerals, and fiber that your body needs to function properly.
- Reduced Risk of Disease: Regular consumption can lower the risk of many chronic diseases, including heart disease, hypertension, and certain cancers.
- Weight Management: They are generally low in calories and fat, making them a great choice for maintaining or achieving a healthy weight.
- Digestive Health: The fiber in fruits and vegetables helps to keep your digestive system running smoothly.
- Overall Health: A diet high in fruits and vegetables can contribute to better overall health, providing the nutrients your body needs to maintain energy and vitality. They are also vital support for important functions of the body, from brain health to maintaining a strong immune system, and more.
Do men need more fruits and vegetables than women?
Yes, generally speaking, men need more fruits and vegetables than women. This is because men typically have higher calorie needs, which means they require a larger intake of vitamins and minerals that fruits and vegetables provide. The U.S. Department of Agriculture (USDA) recommends that men eat 2 to 2.5 cups of fruit and 2.5 to 4 cups of vegetables daily, while women should aim for 1.5 to 2 cups of fruit and 2 to 2.5 cups of vegetables per day.
Why More Fruits and Vegetables?
- Higher Energy Needs: Men often have more muscle mass and a larger body size, leading to greater caloric requirements.
- Nutrient Density: Fruits and vegetables are packed with essential nutrients necessary for overall health.
- Disease Prevention: A diet rich in fruits and vegetables can help reduce the risk of many diseases, including heart disease, high blood pressure, and some cancers.
Tips for Including More Fruits and Vegetables:
- Snack Smart: Choose fresh or dried fruits instead of candy or chips for snacks.
- Add to Meals: Include vegetables in your pastas, sandwiches, and even breakfast omelets.
- Keep It Visible: Place fruits and vegetables where you can see them. You're more likely to eat them if they're in plain sight.
- Ruvi: In 30 seconds you can have half your daily servings of fruits and vegetables anytime, anywhere, as long as you've got water or milk! Make it easy on yourself and get Ruvi.
What might incorporating 5 full cup servings into your daily routine look like?
- A banana at breakfast
- An apple and a handful of baby carrots for snacks
- Ruvi as a snack, or mixed with protein for a breakfast shake
- A large salad at lunch
- Steamed vegetables with dinner
Remember, serving sizes can vary based on the type of fruit or vegetable but aim for about 1 cup of raw or half a cup of cooked per serving. Adding Ruvi into your diet is also an easy and convenient way to help meet your daily needs! Start small if you’re not used to eating this much, and gradually increase your intake. Your body will thank you!