Rice, Fruit & Vegetable Diet

Rice with fruits and vegetables ready to make a salad.
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The rice, fruit and vegetable diet will provide you with healthy and nutritious food, it is easy to maintain and will help you to lose weight. The diet provides you with four of the six food groups the U.S. Department of Agriculture recommends for good health. You can use the diet as a basis for general healthy eating, but in the long term you should ensure that you also consume milk-based products and oils to maintain good health.

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Rice is a type of grain available in white and brown varieties. Brown rice contains the whole grain and is high in fiber, while white rice has been milled to remove the bran and germ. The resulting rice grain is lower in fiber, iron and B vitamins. According to the Rice Association, cultivated rice comes in more than 40,000 varieties. The USDA recommends that you eat at least 3 ounces of whole grain foods each day.



Fruit is another of the six essential food groups recommended by the USDA for a healthy diet. According to the USDA, you should eat a variety of fruits but go easy on fruit juices. Choose any fresh, frozen, canned or dried fruits.


Vegetables are important to a healthy diet as they are full of fiber and essential vitamins and minerals. The USDA categorizes vegetables into five subgroups: dark green vegetables, orange vegetables, dry beans and peas, starchy vegetables and any other vegetables. If you include dry beans and peas along with your vegetable intake, you will also reach your protein quota, another of the six main food groups in the USDA food pyramid.


Meal Ideas

A suggested breakfast on the rice, fruit and vegetable diet could be a fruit salad. Opt for tropical fruits such as mango, papaya, kiwis, melon and strawberries or summer berries such as strawberries, raspberries, blueberries and grapes. For lunch, try a three bean salad or a vegetable stir fry served with rice. For dinner, prepare butternut squash, broccoli and carrot, or pea and mint risotto.

Snack Ideas

If you are on the move, try snacking on portable fruits such as bananas or apples; dried fruits such as banana chips, raisins or apricots; or plain rice cakes. If you have a little more time on your hands, try preparing vegetable crisps to snack on. You could also make your own fruit or vegetable juices.


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