A healthy diet emphasizes fruit and vegetables, as well as whole grains, lean proteins and low-fat dairy. Fruit and vegetables are packed with nutrients and are generally low in calories. Eating proper portions of fruit and vegetables can help you manage your weight and improve your health. However, eating fruit and vegetables to the exclusion of other foods or food groups can lead to a nutritional imbalance.
Significance
Eating enough fruit and vegetables is an important part of a balanced diet and healthy lifestyle. The key to a healthy diet is to eat the right amount of foods from each food group. Replacing dietary recommendations from other food groups such as dairy or grains with fruit and vegetables can lead to an unbalanced diet with nutrient deficiencies. Even a balanced vegetarian or vegan diet contains healthy grains, proteins and dairy or dairy substitutes.
Factors
Fruit and vegetables are good sources of important nutrients, including fiber, folate, potassium, vitamin A and vitamin C, according to the CDC. The vegetable group includes legumes, such as black beans, chickpeas and navy beans, which can also count as protein sources in the meat and beans group. Variety in your consumption of fruit and vegetables optimizes the nutritional value of these foods in your diet.
Recommendations
The American Heart Association recommends that adults consume 4.5 cups, or nine servings, of fruits and/or vegetables daily for heart health. A 1-cup portion from the fruit and vegetable group counts as 2 servings, with the exception of leafy greens, for which a serving is one cup. A large baked potato, a large ear of corn, two medium carrots or 1 cup of raw or cooked vegetables constitute two servings from the vegetable group, according to the USDA. A small apple, medium grapefruit or a large banana, peach or orange counts as a cup of fruit, as does 1/2 cup dried fruit or 1 cup of sliced, raw or cooked fruit, per USDA guidelines.
Benefits
A diet rich with a variety of fruit and vegetables lowers your risk for stroke, type 2 diabetes, some types of cancer, and may reduce your risk for heart disease and high blood pressure, according to the Centers for Disease Control and Prevention, or CDC. Dietary fiber, found primarily in fruit, vegetables and whole grains, improves digestion and relieves constipation, but the National Institutes of Health, or NIH, reports that fiber can also reduce your risk for cardiovascular disease.
Considerations
Adding plant fiber to your diet too quickly potentially leads to gas, bloating, diarrhea and/or cramps, according to Medline Plus. If your current intake of fruit and vegetables is under par, increase your consumption gradually to minimize side effects. Once you adjust to eating an appropriate amount of fruit and vegetables, your digestive system and your overall health will benefit from an improved diet.
Member Comments