Fruits and vegetables are an important part of a well-balanced diet because they contain many nutrients that support your health. The right foods in the right amounts support energy and growth and maintain your bodily functions and weight. Fruits and vegetables shouldn't be the only thing you eat, but they should be part of a healthy diet that includes foods from all the food groups.
Serving Sizes
The amount of fruits and vegetables you need each day differs slightly depending on age and gender. In general, adult women should be getting 2 to 2 1/2 cups of vegetables each day and men need 2 1/2 to 3 cups daily. Fruit intake for women should be 1 1/2 to 2 cups every day and 2 cups daily for men. These intake recommendations may be higher if you engage in a large amount of physical activity each day because you will need extra calories from fruits and vegetables to support this. If this is the case for you, talk to your doctor to determine the right amount.
What Counts as a Serving
A cup of fruit or 100 percent fruit juice is considered a serving from the fruit group. In addition, a 1/2 cup of dried fruit is considered one serving. In terms of whole pieces of fruit, one banana, a small apple, a large orange or peach, and or a medium pear are all equivalent to 1 cup of fruit. The serving size for vegetables is 1 cup of raw or cooked vegetables or a cup of vegetable juice. Two cups of greens is equivalent to a serving from the vegetable group as well. Two medium carrots, an ear of corn and a large tomato are also considered one cup of vegetables.
Benefits
There are several nutritional benefits that you get when you eat adequate amounts of fruits and vegetables as part of a healthy and well-balanced diet. Vitamins A and C are present in many types of produce, and both support a healthy immune system. In addition, they protect your teeth and gums and aid in wound healing. Potassium is found in some fruits and vegetables and helps regulate healthy blood pressure. Iron is responsible for keeping your blood and cells healthy, and calcium promotes strong bones and teeth. Fruits and vegetables are a good source of fiber, a nutrient that keeps your digestion regular, helps regulate cholesterol readings and prevents colon cancer. In addition, fiber digests slowly, which keeps you feeling full for longer periods of time and could help you lose weight by preventing hunger between meals.
Other Food Groups
Fruits and vegetables should be combined with foods from each food group to ensure that you are getting adequate intakes of essential nutrients. This includes lean protein, whole grains, low-fat dairy and healthy fats. These foods contain protein, fiber, calcium, vitamin D, B vitamins, complex carbohydrates and fats that support brain and heart health.
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