Increasing your intake of fruits and vegetables has many benefits for your body. Eat a variety of produce to expose your body to all of the nutrients it needs. Fruits and veggies can be added to any meal or tucked away for an afternoon snack. Spread your servings out throughout the day and increase your servings slowly.
Appropriate Portion Sizes
Adding fruits and vegetables to your diet is healthy, but you still need to control your portion sizes. MyPyramid.com suggests eating 1-1/2 to 2 cups of fruits and 2 to 3 cups of vegetables each day. A serving of fruit includes a small apple, 8 oz. of 100 percent fruit juice, a medium pear or eight large strawberries. One cup of steamed broccoli, 12 baby carrots, a large sweet potato or 1 cup of cucumber slices are all equivalent to a serving of veggies. Select fresh produce whenever possible. If fresh varieties are not available, frozen types are your best option. Limit or avoid canned fruits and vegetables. They lose some of their nutrients during processing.
Benefits
Fruits and vegetables are full of beneficial nutrients. Grapefruit, oranges, berries, spinach and broccoli are all high in vitamin C. Each serving contains at least 12mg, or 20 percent of the Daily Value (DV), according to the Produce for Better Health Foundation. You need vitamin C to help your immune system fight infections. Increase your bone strength by eating collard greens, spinach and turnip greens. These veggies are sources of calcium. Each serving provides up to 20 percent of your DV of calcium.
Negative Effects
Fruits and vegetables are a healthy important addition to your diet, but eating too much can increase your caloric intake without paying attention. You may inadvertently consume an excessive amount of calories that can lead to weight gain. Measure your servings to help you keep track of the calories you consume. Fruits and veggies are naturally high in fiber. If you add too much fiber to your diet in a short amount of time, you may experience gas, bloating, diarrhea or constipation, says MayoClinic.com. Avoid negative intestinal distress by spreading out your portions throughout the day and gradually increasing your consumption.
Tips to Increase Consumption
Keep a bowl of apples, oranges and bananas out on your counter. You are more likely to grab a piece of fresh fruit as a snack if it is sitting out in front of you. Portion out your veggies the night before. If you enjoy baby carrots and celery sticks, put your serving in a plastic bag and keep it in the fridge. Grab it on your way to work for an afternoon snack. Fill half of your plate with steamed veggies or salad at lunch and dinner. This is a simple trick to boost your veggie intake.
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