Fruits and vegetables are very nutritious foods that come loaded with vitamins and minerals and can be quite delicious. These foods should make up a substantial portion of a healthy diet, notes Dean Ornish, M.D., in his book "The Spectrum." While Dr. Ornish also recommends other foods including grains, nuts and seeds, other authors endorse a meal plan featuring exclusively fruits and vegetables. Before starting any new diet, talk to your health care professional.
Fruit and Vegetable Nutrition
Fruits and vegetables are among the healthiest foods on Earth, argues Joel Fuhrman, M.D., author of "Eat to Live." Per calorie, fruits such as blueberries and strawberries, as well leafy green vegetables, have more vitamins and minerals than any other food. However, these foods can be deficient in several key nutrients, including vitamin D and vitamin B-12, which must be obtained either in animal foods or in supplemental form.
Breakfast
Dr. Douglas Graham, author of "The 80/10/10 Diet," endorses a diet exclusively of fruits and vegetables, which are naturally low in fat, to keep you lean. Dr. Graham recommends eating seasonal fruit from your local market. A typical spring breakfast consists of papaya and kiwi. Because fruits are low in calories, it is usually necessary to eat larger quantities of these foods than you may be used to. For example, the serving sizes for breakfast is given in lbs. rather than in ounces. Two and a half lbs. of papaya and half a lb. of kiwi have under 600 calories.
Lunch
Bananas are a frequent luncheon item in a fruit and vegetable-centered lunch. Bananas are starchier than other fruits and therefore remain in the stomach for longer periods, allowing you to feel satisfied until dinner. Bananas can be paired with your choice of green vegetable. Green veggies are the most nutritious of all vegetables, notes Fuhrman. Two lbs. of bananas and 4 oz. of celery can be blended into a smoothie and contain roughly 700 calories.
Dinner
Dr. Graham suggests that dinner be the largest meal of the day and he recommends several courses. Course one typically includes a blended drink featuring your favorite fruit, such as pineapple and kiwi. Course two features a soup, for example celery, cucumber and tomato soup. Course three includes a salad with an abundance of green leafy vegetable, in addition to tomatoes and perhaps some tropical fruit, such as mango. Such a dinner contains roughly 700 calories, bringing total calories for this day's menu to 2,000 calories.
References
- "The Spectrum"; Dean Ornish, M.D.; 2007
- "Eat to Live"; Joel Fuhrman, M.D.; 2011
- "The 80/10/10 Diet"; Dr. Douglas Graham; 2006
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