They suggest we eat at least five servings of fruits and vegetables per day. This may not seem like a lot until we think about a typical American diet. If for instance you were to have a cup of coffee and a bagel with cream cheese for breakfast; two slices of pizza for lunch; maybe a small bag of pretzels as a snack and Chinese style chicken and broccoli for dinner, you have only consumed one serving of vegetables and no fruits for that day. A healthier meal plan of a cup of flavored oatmeal with an apple; a salad for lunch; a healthy granola bar for a snack and steamed fish with vegetables and rice, barely covers the recommended number of servings. If you stop at Dunkin Dounuts for breakfast, McDonald’s for lunch and KFC’s for dinner, the numbers maybe closer to zero.
Most commercially available food choices are based primarily on processed grains, processed sweeteners and processed meats. These foods are attractively packaged and marketed to appeal to our busy on the go lifestyles. However convenient, these foods do not provide a balanced source of nutrients required to maintain our health.
With the dramatic rise in cases of heart disease, obesity, diabetes and cancers, the CDC is making an effort to inform the public about the benefits of eating more fruits and vegetables. Numerous studies are showing that increased consumption of these foods do reduce the incidents of these diseases. The overall goal is to eat a balanced diet of whole grains, fresh fruits and vegetables with the additions of lean meats, beans and nuts. Many will side towards consuming more nutritionally dense green vegetables and colored fruits over more calorie laden grains. The CDC’s guidelines of five a day is a minimum suggestion. Eating more servings will increase the benefits.
Tips for getting started:
If you currently do not eat a lot of fruits and vegetables, start slowly. Add a selection or two a day to get use to the new taste and textures. Try smaller sample size portions at first.
To maintain a balanced calorie intake, replace instead of add:
- Replace processed snack foods with fruits, nuts and sweet vegetables.
- Replace starchy processed grains with root vegetables and leafy green vegetables.
- Replace meat choices with vegetables and beans.
- Replace added salt with herbs and spices to make vegetables more interesting.
- Try ethnic versions of your favorite (or new) vegetable dishes.
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