An integral part of a person's diet is the inclusion of plenty of fruits and vegetables. Fruits and vegetables are low in calories while still containing high amounts of the essential nutrients needed for human health. Benefits of eating fruits and vegetables include weight control and a reduced risk of serious health conditions, like heart disease and diabetes.
Size
If you are following a 2,000 calorie daily diet, you should eat approximately 4.5 cups of fruits and vegetables daily. If you are active, you may increase your fruit and vegetable intake. One cup equals one cup of raw or cooked vegetables and two cups of salad greens. One cup of 100 percent vegetable juice is also acceptable to meet your daily quota. One cup of raw fruit or ½ cup of dried fruit counts as one cup.
Features
To get more vegetables and fruit into your diet, incorporate them into meals. Add vegetables into pasta dishes, serve fruit as desserts, sprinkle pizza with veggies and mix fruit into cereals. Make certain dinners vegetarian nights and serve vegetable based soups, mixed salads and grilled vegetables. To keep fat intake under control, you should season vegetables with lemon juice or herbs. Limit the use of salt and high fat dressings and dips when eating fruits and vegetables.
Preparation
When you prepare vegetables, make them in healthy ways. Avoid frying in fats and oils that are high in trans fats. Instead, cook them by steaming, roasting, grilling, baking, microwaving and sautéing. If you or your family is resistant to eating vegetable, puree them first and sneak them into sauces, stews and casseroles.
Considerations
The majority of the time, you should aim to consume fresh fruits and vegetables. If you do buy canned fruits and vegetables, avoid versions with syrup. Instead pick types that contain 100 percent vegetable or 100 percent fruit juice. To reduce salt intake, buy reduced sodium versions as well.
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