Eat more fruits and vegetables and reduce your risk of developing heart disease, stroke, some cancers and type 2 diabetes. A serving of fruits or vegetables is equal to 1/2 cup. If you have trouble fitting fruits and vegetables into your diet, start with the five a day recommendation --- and increase your servings gradually as including these foods in your diet becomes habitual.
Benefits
The American Heart Association recommends 4-1/2 cups --- or nine servings --- of fruits and veggies daily to protect your heart's health. Fruits and vegetables are low in calories, so generous servings are less likely to cause weight gain than many other foods. Fruits and vegetables are also a source of fiber, which supports digestive health and lowers cholesterol. They are also full of vitamins, minerals and antioxidants to help with basic body functions, growth and energy.
Meal Plan One
If you pour a bowl of cereal for breakfast, add 1 cup of blueberries with the milk for two servings. At lunch, add lettuce and tomato to your turkey sandwich and have eight baby carrots on the side for a serving of vegetables. Alongside a spaghetti and meatball dinner, have 1 cup of steamed broccoli for your final two servings of vegetables. For a snack, enjoy yogurt or low-fat cottage cheese to boost your dairy intake.
Meal Plan Two
Instead of plain toast with butter, have whole-wheat toast with peanut butter and a sliced banana at breakfast for one serving of fruit. At lunch, have a cup of minestrone soup along with a grilled cheese on whole-wheat bread for a serving of vegetables. During your mid-afternoon energy slump, make a snack of 1/2 cup of hummus with 1/2 cup red bell pepper strips and whole grain crackers for two more servings of vegetables. After a dinner of grilled salmon and brown rice, have a cup of strawberries for dessert to finish off your five a day goal.
Meal Plan Three
At breakfast, add 1 cup baby spinach and 1/2 cup sliced mushrooms to your scrambled eggs and have with an english muffin and 8 oz. of orange juice for a serving of vegetables and fruit. At lunch, mix 1/2 cup chopped pineapple into 1 cup low-fat cottage cheese and have with whole-grain crackers and a low-sugar granola bar for another serving of fruit. Bake a medium sweet potato to have with roasted pork tenderloin, 1/2 cup boiled peas and a whole-grain roll at dinner. The potato and peas count as your final two servings of vegetables for the day.
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