Fruits & Vegetables In A Diet

Fruits and vegetables represent an important part of any healthy diet, whether you are trying to lose weight or simply maintain a healthy weight. These nutrient-rich, naturally low-fat foods can help you stay full with fewer calories. Try to consume some fruits or vegetables with every meal.

Daily Intake

A healthy diet should emphasize whole grains and fresh fruits and vegetables. Daily fruit and vegetable needs vary according to age and sex. Women ages 19 to 50 should eat 2 1/2 cups of vegetables per day, while women aged 51 and over should eat 2 cups of vegetables per day. Men ages 19 to 50 should eat 3 cups of vegetables per day, and men aged 51 and over should eat 2 1/2 cups of vegetables per day. The U.S. Department of agriculture recommends a slightly lower daily fruit intake: Women ages 19 to 30 and men ages 19 and over should consume 2 cups of fruit per day, and women ages 31 and over should consume 1 1/2 cups of fruit per day.

Calories

Fruits and vegetables are naturally low in calories. A serving of green beans, asparagus, summer squash or mushrooms contains 20 calories and a serving of tomato, green cabbage, cauliflower or bell pepper contains 25 calories. Potatoes and sweet potatoes contain more calories than most other vegetables, with 110 and 100 calories per serving, respectively. Fruits typically contain more calories per serving than vegetables. A serving of avocado, honeydew melon, cantaloupe, pineapple, tangerine or strawberries contains 50 calories, and a serving of kiwifruit or grapes contains 90 calories.

Weight Control

Fruits and vegetables can help you manage your calories by providing a feeling of fullness on fewer calories. Fruits and vegetables have high water content and low energy density, allowing you to eat more volume while consuming fewer calories. The dietary fiber in fruits and vegetables can also help you stay full for longer. Fiber also plays an important role in healthy digestion and bowel function. Reduce the calories of some of your favorite meals by substituting fruits and vegetables for higher-calorie items. For example, reduce your portion of cereal or oatmeal and fill the remainder of the bowl with fruit, or replace some of the cheese or meat in your sandwich with vegetables.

Nutrients and Health Benefits

Fruits and vegetables both provide good sources of potassium, a nutrient which can reduce the impact of salt on your blood pressure. Potassium-rich diets can also help slow bone loss and lower your risk of kidney stones. Fruits and vegetables also provide good sources of vitamins A and C. Vitamin C plays an important role in the body's healing processes as well as in tooth and gum health, while vitamin A helps you maintain healthy eyes and skin and helps protect against infections. People who eat plenty of fruits and vegetables as part of a healthy diet have reduced risks of stroke, cardiovascular disease, diabetes, colon cancer, stomach cancer and mouth cancer, according to the USDA.