How Do Your Fruits and Veggies Stack Up

Fruits and vegetables are among your body's best sources of many (but not all) vitamins and minerals—and phytonutri-ents, including fiber. Fruits and vegetables are rich sources of carotenoids (which form vitamin A), vitamin C, folate, and potassium; for examples, see the chart "Produce Package" in the Appendices. And even though they're filling, most are naturally low in calories and fat.

That's why the Dietary Guidelines for Americans advise:

  • Consume enough!That adds up to 2 cups of fruit and 2V2 cups of vegetables a day, if you eat 2,000 calories a day, with somewhat more or less, depending on your energy needs.
  • Vary your veggies. Choose from all these subgroups, several times a week: dark-green vegetables, orange vegetables, legumes (dry beans), starchy vegetables, other vegetables.
  • Focus on fruits. Eat a variety—whether fresh, frozen, canned, or dried. Choose whole fruit, rather than juice, most of the time. Now take a moment to consider what and how much you ate yesterday. Then keep track of what you eat and drink today.

How Much? Vegetables Fruits

At breakfast? At lunch? For snacks? At dinner? For dessert? Subtotals

V2 cup fruit or vegetables equates to:

  • V2 cup raw or cooked vegetables
  • V2 cup cooked dry beans
  • 1 cup fresh leafy greens
  • V2 cup fruit or vegetable juice
  • V2 cup cut-up or canned fruit
  • 1 small orange, peach, or banana; V2 grapefruit; or V2 small apple
  • V4 cup dried fruit

Now repeat this exercise for two more days . . . and keep track. Answer "yes" or "no." Did you consume . . . ?

Day 1 Day 2 Day 3

About 2V2 cups vegetables? About 2 cups of fruit? A colorful variety? More whole fruit than juice?

If most of your answers are "yes," you get the nutrient benefits of plenty of fruits and vegetables. If you mostly answered "no," check out the ideas in chapters 10 and 13 for fitting in more fruits and vegetables.

What it does:

  • Promotes normal vision, and helps your eyes see normally in the dark, helping adjust to the lower level of light.
  • Promotes the growth and health of cells and tissues throughout your body; important for reproduction and development of the embryo.
  • Protects you from infections by keeping skin and

Nutrition Facts

Servirvg Size 1 cup (22Qg)

Servings Per Container 2

Amount Por Serving

Calories 260 Calories from Fat 120

% Da

y Value"

Total Fat 13g


Saturated Fal 5g


Trans Fat 2g

Cholesterol 30mg


Sodium 660mg


Total Carbohydrate 31 g


Dietary Fiber Og


Sugars 5g

Protein 5g

Vitamin A 4% •

Vitamin C 2%

Calcium 15%

Iron 4%

* Percent Da>ty VahMS are based

on a 2.000

VOW Daily Values rrJiy bo inghiw

or awflr (fe

»ndirig Ori

your calorie needs:




Total Fat Less than



Sal Fat Less than



Cholesterol Less lhan



Sodmrn Less lhan


2,-WO mg

Total Caibohydraie



Oietary Fibei



Calories per gram:

Fat 9 • Cafbcfiytirale 4 «

Protesi 4

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