You have undoubtedly been told in the past to eat your fruits and vegetables because they are good for you. This article will review how many servings you and family members should strive to eat each day, what the correct portion size is and examples of specific health benefits. The requirements and portion sizes listed are defined by the U.S. Department of Agriculture's food guide pyramid based on age, sex and level of physical activity.
How Much Fruit?
Children ages 2 to 3 require 1 cup daily and 4 to 8 years old require 1 to 1 1/2 cups daily. Males ages 9 to 13 require 1 1/2 cups daily, increasing to 2 cups at age 14. Females ages 9 to 13 require 1 1/2 cups daily, with a slight increase to 2 cups per day in preparation for and during child-bearing years, returning to 1 1/2 cups daily at 31 years of age. In general, 1 cup of fruit is equal to one piece of whole fruit, 1 cup of cut fruit, 1 cup of 100 percent fruit juice or 1/2 cup of dried fruit.
How Many Vegetables?
Children ages 2 to 3 require 1 cup daily and 4 to 8 years old require 1 to 1 1/2 cups daily. Males ages 9 to 13 require 2 1/2 cups daily, increasing to 3 cups at age 14 and older, returning back to 2 1/2 cups daily at 51 years of age. Females ages 9 to 13 require 2 cups daily, with a slight increase to 2 1/2 cups per day in preparation for and throughout early adulthood, returning to 2 cups daily at 51 years of age. In general, 1 cup of vegetables is equal to 1 cup of raw or cooked vegetables and 2 cups of green leafy vegetables.
Fiber Advantage
Fresh fruits and vegetables are a rich source of fiber. The Dietary Reference Intakes for fiber are 25 grams for females and 38 grams for males, 19-50 years of age. When they are eaten regularly as part of a diet low in saturated fat and cholesterol, soluble fiber has been shown to help lower blood cholesterol. Fiber may also improve blood sugar control in Type 2 diabetics, lower the risk for diverticulitis by 40%, reduce constipation and enhance your ability to manage weight by staying fuller longer.
Potassium Advantage
Many fruits and vegetables such as oranges, bananas, dried fruit, potatoes, tomatoes and sweet potatoes are a rich source of potassium. This mineral helps manage high blood pressure in people who are salt sensitive. Athletes also benefit from a high fruit and vegetable intake by replacing the potassium lost from muscles during exercise and in sweat. Low potassium can cause muscle cramping leading to poor athletic performance.
Antioxidant Advantage
Fruits and vegetables are a rich source of antioxidants. Antioxidants help halt, lessen or prevent disease by binding with free radicals and rendering them less harmful. Free radicals are caused by normal body processes as well as pollution, sunlight, cigarette smoke, strenuous exercise and alcohol. Antioxidants are being studied for their potential role in prevention of chronic disease such as cancer, heart disease, stroke, Alzheimer's, cataracts and arthritis and other inflammatory disorders.
Tips to Increase Your Intake
Here are four easy ways to increase your intake of fruits and vegetables every day by keeping them in sight and ready to eat.
--Keep a bowl of fresh fruits and vegetables on your kitchen counter.
--Keep prewashed and precut fruits and vegetables in your refrigerator.
--Keep dried fruits in your snack or desk drawer.
--Buy a variety of fresh greens to keep your salads interesting and appetizing.
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