How many serving of fruits and vegetables should we be eating each day? Include in your answer what the experts say a "serving size" is. Also include why it is so important for your health to eat this amount of fruits and vegetables daily.
The correct amount of fruits and vegetables that each one should be eating each day depends on many factors, such as the age of the person, the gender, and the physical activity a person is used to (Nutrition for Everyone, Fruits and Vegetables). To get an idea of the amount of fruits and vegetables, the following chart will be helpful (Cooking Light, Eat More Vegetables and Fruits):
Lightly Active: An average of less than 30 minutes of exercise a day • Women ages 19-30: 2 cups Fruits + 2 1/2 cups Veggies = 4 1/2 cups TOTAL • Men ages 19-50: 2 cups Fruits + 3 cups Veggies = 5 cups TOTAL • Women ages 31-50: 1 1/2 cups Fruits + 2 1/2 cups Veggies = 4 cups TOTAL • Men ages 51+: 2 cups Fruits + 2 1/2 cups Veggies = 4 1/2 cups TOTAL • Women ages 51+: 1 1/2 cups Fruits + 2 cups Veggies = 3 1/2 cups TOTAL
Moderately Active: An average of 30 to 60 minutes of exercise a day • Women ages 19-50: 2 cups Fruits + 2 1/2 cups Veggies = 4 1/2 cups TOTAL • Men ages 19-30: 2 cups Fruits + 3 1/2 cups Veggies = 5 1/2 cups TOTAL • Women ages 51+: 1 1/2 cups Fruits + 2 1/2 cups Veggies = 4 cups TOTAL • Men ages 31+: 2 cups Fruits + 3 cups Veggies = 5 cups TOTAL
Very Active: An average of 60 minutes of exercise or more a day • Men ages 19-30: 2 1/2 cups Fruits + 4 cups Veggies = 6 1/2 cups TOTAL • Women ages 19-50: 2 cups Fruits + 3 cups Veggies = 5 cups TOTAL • Men ages 31-50: 2 1/2 cups + 3 1/2 cups Veggies = 6 cups TOTAL • Women ages 51+: 2 cups Fruits + 2 1/2 cups Veggies = 4 1/2 cups TOTAL • Men ages 51+: 2 cups Fruits + 3 cups Veggies = 5 cups TOTAL
According to experts a “serving size” vary from the type of food, but servings are typically measured by the 1/2 cup and cup, and can be tallied up to obtain a total for each day (H-E-B, Portion Size). “The goal is to match the number of fruit and vegetable servings actually consumed each day with the total cup number recommended from a nutritionist. For most fruits and vegetables, one half cup represents a serving (including fresh, frozen, and 100% juice). A few exceptions include leafy greens, in which the serving is a full cup, and dried fruit, in which the serving is 1/4 cup. Setting all detailed, specific serving’s aside, the bottom line is to meet the daily cup totals for fruits and vegetables.” (Cooking Light, Eat More Vegetables and Fruits) Eating fruits and vegetables daily is important because it helps you prevent heart diseases, high blood pressure, diabetes type II, certain cancers, and some other diseases (familyeducation, Why Fruits and Vegetables Are Important). Fruits and vegetables promotes good health, they play a very important role in a healthy diet. Fruits and vegetables give essential vitamins, minerals, fiber, and disease-fighting phytochemicals (choosemyplate, Why Is It Important to Eat Vegetables?)
"Eat More Vegetables and Fruit." Cooking Light. N.p., n.d. Web. . "Nutrition for Everyone." Fruits and Vegetables. N.p., 12 Sep 2013. Web. . "The Nutrition Source." Vegetables and Fruits: Get Plenty Every Day. Harvard School of Public Health, n.d. Web. . "familyeducation." Why Fruits and Vegetables Are Important . N.p., n.d. Web. . "Choose My Plate." Why Is it Important to Eat Vegetables?. N.p., n.d. Web. .
With so many food choices available today it is easy to forget how crucial it is to eat the right amount of each type of food. According to the CDC fruits and vegetables may reduce the risk of cancer and other diseases and also provide essential vitamins, minerals and fiber. According to Harvard, the latest dietary guidelines call for five to thirteen servings of fruit and vegetables a day (2 1/2 to 6 1/2 cups per day) depending on the persons caloric intake. A person who consumes 2,000 calories a day to maintain their weight and health, should be eating around nine servings or 4 1/2 cups per day(2 cups of fruit and 21/2 cups of vegetables). It is also important to remember that when eating raw leafy greens you need to eat 2 cups to get the equivalent of 1 cup of vegetables and for dried fruit, you only need to eat 1/2 cup to get the equivalent of 1 cup. Eating vegetables provides great health benefits, eating a diet rich in fruits and veggies may reduce the risk of heart disease, including heart attacks and strokes. Not only do fruits and vegetables provide great health benefits, if one is trying to lose weight it is important to highlight that foods like vegetables are lower in calories per cup than any other type of food. Most vegetables are naturally low in fat and calories, none have cholesterol and are a very important source of nutrients (http://www.choosemyplate.gov/food-groups/vegetables-why.html). There are great sources online to calculate the specific amount of vegetables a person should be consuming depending on their age, physical activity and caloric intake.One of them is the fruit and vegetable calculator from the CDC (http://www.cdc.gov/nutrition/everyone/fruitsvegetables/howmany.html).
http://www.cdc.gov/nutrition/everyone/fruitsvegetables/index.html?s_cid=tw_ob191 December 22, 2008
http://www.hsph.harvard.edu/nutritionsource/vegetables-full-story/ January 15, 2014
http://www.choosemyplate.gov/food-groups/vegetables-why.html December 8, 2013
Fruits and vegetables are a very important part of our daily meals. Many people don't recognize the importance of fruits and vegetables. Fruits and vegetables are antioxidants, which means they keep the body strong and also provide calcium, sodium, potassium, magnesium and vitamins A, B and C (1). All these are key components that give our body strength, health and a better life quality in the long term. People who do not eat any green tend to be weaker and lack many nutrients the body needs (1). People should have at least 5 cups of fruits and vegetables a day in order to be healthy (2). The amount of servings can vary a little bit, for example in men that are in the ages between 19-30 a good serving size would be 6.5 cups and men that are between 31-50 a good serving size is 6 cups a day (2). Fruits and vegetables are one if not the most important part of our meal. They provide the body with many important nutrients and help us get good, quality energy on a daily basis. People who don't consume any sort of veggies or fruits can have serious problems such as fatigue, weakness or dizziness. If you consume a good amount of fruits you will live have a healthier life and thus, live better and longer. Feeding the body healthy food is key to being a healthy person
1 http://www.fruitsandveggiesmorematters.org/key-nutrients-in-fruits-and-vegetables, Key nutrients in Fruits and Vegetables
2 http://www.cookinglight.com/healthy-living/healthy-habits/how-many-fruits-vegetables-a-day-00412000069787/, Eat more Vegetables and Fruits.
“Do you know why the T. rex went extinct,” “It didn’t eat its veggies!” Though this childhood phrase is not necessarily true for dinosaurs, it does hold true to humans. In a study done by The Center for Nutrition Policy and Promotion, an organization of the U.S. Department of Agriculture average Americans consume a total of 48% of the daily vegetables they should be. For example a 17 year old girl that exercises should eat at least a total of 2cups of fruit and 2.5cups of vegetables every day(CDC Sep. 2013). The serving size for fruit is simple, one apple is one serving and it is ½ of a cup, a banana is 2 servings and it is 1 cups. For vegetables, it can be a slightly more complex, 2 cups of lettuce is one serving, and ½ a cup of vegetables, such as broccoli and cauliflower is one serving. Remember that although potatoes are vegetables they are high in starch, so they do not count as a vegetable, but instead a carbohydrate (cdc.gov Sep. 2013). Vegetables are very important, although sometimes they may seem boring and not as “yummy” as ice cream, they provide elements that sid the body in many ways. As for short term effects, vegetables and fruit help bowel movements, they also clean the sides your intestines. Eating vegetables can help prevent all of the following: heart disease and stroke, control blood pressure, prevent some types of cancer, avoid diverticulitis, a painful intestinal ailment, and guard against cataract, macular degeneration, and vision loss (Harvard school of Public Health.) Eat your fruits and vegetables because as Fruitsandveggies, morematters.org “Every step taken towards eating more fruits and veggies helps your family be at their best.” http://www.cnpp.usda.gov/Publications/NutritionInsights/Insight20.pdf (Center for Nutrition Policy and Promotion)(Date unknown) http://www.fruitsandveggiesmorematters.org/fruit-veggie-nutrition (fruits and veggies more matters) (December 21, 013) http://www.hsph.harvard.edu/nutritionsource/vegetables-full-story/ (Harvard School of Public Health) (Date unknown) http://www.cdc.gov/nutrition/everyone/fruitsvegetables/index.html?s_cid=tw_ob191 (CDC) (September 12, 2013)
Alvaro Rojas Blog: What should I be eating? Us humans have a very complex digestive system. In order to stay healthy we must take a certain amount of fruit and vegetable servings. Fruits and vegetables have always been a requirement for our bodies to stay healthy. The amount and size of each serving varies on what sex you are, what is your calorie consumption, and the amount of physical activities that u perform. The question “What is a serving?” is very common. Each serving is typically measured by ½ of a cup. The USDA’s Food Guide Pyramid recommends 2-4 servings of fruit and 3-5 servings of vegetable for consumption on a daily basis. You might be asking yourself; why are fruits important for our health? Fruits and Vegetables are helpful for multiple reasons. First they reduce the risk of cancer and chronic diseases. They also provide essential vitamins, minerals, fiber, and other substances. Fruits and vegetables also help us maintain our weight since they are naturally low on fats and calories. Some people might not take the recommended number of servings since they don’t like fruits, but there are thousands of ideas on how to prepare healthy snacks with all of the vitamins required by our bodies.
Sources:
Guthrie, Joanne. "United States Departament of Agriculture." usda.gov. N.p., 3 Jun 2013. Web. 31 Mar 2014. .
"Eat More Vegetables and Fruit." Cooking Lightt. N.p., n.d. Web.. "Nutrition for Everyone." Fruits and Vegetables. N.p., 12 Sep 2013.
According to the United States Department of Agriculture, “the amount of vegetables you need to eat depends on your age, sex, and level of physical activity.” [1] The following information shows the daily recommendation of vegetables that you should consume:
Children 2-3 years old : 1 cup** 4-8 years old :1½ cups** Girls 9-13 years old : 2 cups** 14-18 years old : 2½ cups** Boys 9-13 years old : 2½ cups** 14-18 years old :3 cups** Women 19-30 years old : 2½ cups** 31-50 years old : 2½ cups** 51+ years old : 2 cups** Men 19-30 years old : 3 cups** 31-50 years old : 3 cups** 51+ years old : 2½ cups** [1]
The following information shows the daily recommendation of fruits that you should consume:
Children 2-3 years old : 1 cup** 4-8 years old :1½ cups** Girls 9-13 years old : 1½ cups** 14-18 years old : 1½ cups** Boys 9-13 years old : 1½ cups** 14-18 years old :2 cups**
Women 19-30 years old : 2 cups** 31-50 years old : 1½ cups** 51+ years old : 1½ cups** Men 19-30 years old : 2 cups** 31-50 years old : 2 cups** 51+ years old : 2 cups** [4]
The USDA’s key message is to make half of your plate fruits and vegetables [1].
Why is it important to eat the proper amount of fruits and vegetables? Fruits and vegetables not only give you the essential minerals, vitamins, and fibers; they also naturally low in fat, calories and are filling. Healthy diets that are rich in fruits and vegetables also help reduce the risk of cancer and other diseases [2]. They also help reduce the risk of heart disease and strokes. Fruits and vegetables are essential for gastrointestinal health. They prevent constipation and cause regular bowel movement. Fruits and vegetables are also good to keep your eyes in good shape [4]].
[1] How Many Vegetables Do You Need?. March 29th, 2014. USDA http://www.choosemyplate.gov/food-groups/vegetables-amount.html
[2] Fruits and Vegetables. Centers for Disease Control and Prevention. March 31, 2014. Centers for Disease Control and Prevention http://www.cdc.gov/nutrition/everyone/fruitsvegetables/index.html?s_cid=tw_ob191
[3] Vegetables and Fruits: Get Plenty Every Day. The Nutrition Source. March 30, 2014 http://www.hsph.harvard.edu/nutritionsource/vegetables-full-story/
[4] How Much Fruit Do You Need?. march 31st, 2014. USDA http://www.choosemyplate.gov/food-groups/fruits-amount.html
Nutritionists in general recommend 3 to 5 servings of fruit a day. Some fruits like strawberries, kiwi, watermelon and pineapple; can be consumed up to a cup and half a day. Yet other fruits might contain too much glucose and this makes you gain weight. Eating the right fruits can help you improve her health and life in general. They are rich in vitamins A and C, and this increases protection against certain diseases, high blood pressure and cholesterol. According to the chart you will be able to view on this link, (http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Fruits/food-groups.fruits-amount.pdf) the servings will be different depending on your age, whether you are male or female, and most importantly based on your physical condition. Avery interesting fact, according to experts in nutrition is that “Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.” (1) This is extremely important to know in order to prevent terrible illnesses. When a person is overweight nutritionists tell them that their plate should include a little of everything, but half of your plate should have vegetables. Experts agree that the more you eat fresh and healthy fruits and vegetables, the better life you will lead. Nutritionists also explain that you should have all sorts of vegetables, except for carbohydrates. Carbohydrates can be consumed by limited, because they contain too much starch which can lead to weight problems. Doctors recommend that people should eat no more than three serving of carbs a day. These include rice, potatoes, and yucca, among others. The following image is the appropriate plate servings you should have daily. (2)
I think it is important to eat healthy because our body will eventually suffer the consequences of not doing so. Eating fast foods is less complicated and even less expensive. A Big Mac combo at Mc Donald’s (in Costa Rica) costs 3,100 colones, yet a chicken salad at the same restaurant will cost 4,250 colones. Even though you must adjust your budget and get used to eating green and lean, it is going to benefit your life. Schools in the United States and inn Costa Rica are trying to eliminate greasy, fattening foods from our cafeteria lunches, and replacing these with healthy delicious new things. Eating healthy is necessary in order to have a good emotional, physical and intellectual life style. Resources (1)http://www.cdc.gov/nutrition/everyone/fruitsvegetables/index.html?s_cid=tw_ob191 (2)http://www.health.harvard.edu/blog/harvard-to-usda-check-out-the-healthy-eating-plate-201109143344 (3) http://www.choosemyplate.gov/
• Women ages 31-50: 1 1/2 cups Fruits + 2 1/2 cups Veggies = 4 cups TOTAL • Men ages 51+: 2 cups Fruits + 2 1/2 cups Veggies = 4 1/2 cups TOTAL Women ages 51+: 1 1/2 cups Fruits + 2 cups Veggies = 3 1/2 cups TOTAL
Moderately Active: An average of 30 to 60 minutes of exercise a day • Women ages 19-50: 2 cups Fruits + 2 1/2 cups Veggies = 4 1/2 cups TOTAL • Men ages 19-30: 2 cups Fruits + 3 1/2 cups Veggies = 5 1/2 cups TOTAL • Women ages 51+: 1 1/2 cups Fruits + 2 1/2 cups Veggies = 4 cups TOTAL Men ages 31+: 2 cups Fruits + 3 cups Veggies = 5 cups TOTAL
Moderately Active: An average of 30 to 60 minutes of exercise a day • Women ages 19-50: 2 cups Fruits + 2 1/2 cups Veggies = 4 1/2 cups TOTAL • Men ages 19-30: 2 cups Fruits + 3 1/2 cups Veggies = 5 1/2 cups TOTAL • Women ages 51+: 1 1/2 cups Fruits + 2 1/2 cups Veggies = 4 cups TOTAL Men ages 31+: 2 cups Fruits + 3 cups Veggies = 5 cups TOTAL **Servings are typically measured by ½ a cup.** Dive into the first Healthy Habits challenge: add at least 3 servings of vegetables and fruit to your daily diet. Find recipes, nutrition tips, and coaching advice to help reach your goals. “( Sidney Fry,2014) Importance in fruits and vegetables: Fruits and vegetables are important because they provide protection and prevention of illness. US Department of Agriculture recommends filling half one’s plate with fruits and vegetables at each meal. They contain nutrients that include vitamins, minerals and antioxidants. Also they can reduce the risk of chronic diseases. Nutrients in vegetables help form red blood cells, and fiber in fruit helps to prevent heat diseases. (Amanda Hernandez, 2014)
Are we eating what we should? Exactly how many servings of fruits and vegetables should you be eating to stay happy and healthy? The latest recommended amount of fruits and vegetables that should be eaten per day are between 5 and 13 servings which calculates to about 2 ½ to 6 ½ cups per day. A person with a healthy diet of about 2,000 calories per day should eat about 9 servings which is about 2 cups of fruits and 2 ½ cups of vegetables a day. For the lettuce and other raw leafy greens 2 cups would be the equivalent to 1 cup. ½ a cup of dried fruit is the equivalent to 1 cup of fresh fruit. Scientist have found research that says that people who have a fruit and vegetable rich diet of less of a risk of heart disease strokes, high blood pressure, cancer, and helps vision. There are many reasons to eat healthy and balanced and one of those reasons is to lead a healthy life. Eating the daily amount of recommended fruits and vegetables helps prevent many disease and health concerns like cancer. Many studies have been done about fruits and veggies to be a helpful protection against cancer. Although good information has been found out of this research, further research is required. Another reason doctors and scientists encourage people to eat their daily amount of is because of their component of indigestible fiber. This can calm down irritable bowel and triggers more bowel moments and therefore can relieve or prevent constipation. (http://www.hsph.harvard.edu/nutritionsource/vegetables-full-story/)
"Vegetables and Fruits: Get Plenty Every Day." The Nutrition Source. N.p., n.d. Web. 30 Mar. 2014. . "How Many Vegetables Are Needed Daily or Weekly?" How Many Vegetables Do You Need? N.p., n.d. Web. 29 Mar. 2014.
Based on us humans’ teeth structure, facial muscle structure, our saliva, stomach acid and many other characteristics, we are more likely to be herbivorous (Ultraventus Film). Yet we still eat meat and we are omnivores. People should eat at least 5 to 13 (depends on caloric intake) servings of fruits and vegetables (2½ to 6½ cups) per day to maintain their weight and health (Harvard.edu). People should eat more fruits and vegetable as their bodies are designed to be vegetarian. Most of our biological traits are designed to be vegetarian. Diets of all primates except human are made of above 90% vegetarian. Humans have canine teeth those have blunted points which is characteristics of herbivorous animals. We have facial muscles that are like herbivorous animals, which allows us to move our jaw all directions. Humans have saliva with carbohydrate digestive enzymes, which is also characteristics of herbivorous, and stomach acidity with pH4-pH5, which is exactly the same as the herbivorous animals. Both humans and herbivorous animals’ digestive systems are more than 10 times longer than their body length while carnivore and omnivore animals’ digestive systems are around 4 to 6 times of their body length (Ultraventus Film). Eating fruits and vegetables are very important in many ways. Fruits and vegetables are acclaimed as cancer-fighting food, and eating fruits and vegetables are for their hearts. Fruits and vegetables help people to manage their blood pressure, which can affect and cause hear disease and stroke. Fruits and vegetables protect people from certain cancer and diseases (Harvard.edu). Therefore, it is very important to eat certain amount of fruits and vegetables daily.
Source 1: Vegetables and Fruits: Get Plenty Every Day, Harvard, http://www.hsph.harvard.edu/nutritionsource/vegetables-full-story/ Source 2: UltraventusFilm, Oct 17, 2011, https://www.youtube.com/watch?v=nclHgRDRsUY
A healthy diet can vary depending on the person, their environment and their health situation. If one is sick and is in need for a specific diet that menu will be different to what someone who is perfectly healthy should eat. Someone with my proportions age, gender, and habits should have a carbs intake of about 292 grams (http://www.healthcalculators.org/calculators/carbohydrate.asp); that is, someone who has no health issues. A regular person does not necessarily have to count every gram of what they intake, they can just use a simpler method of color and dividing their plate into sections (http://www.helpguide.org/life/healthy_eating_diet.htm). A plate should be at least separated into four sections, one of protein, another of carbs, and the other two of either vegetables or salad. A healthy balanced meal should also have at least three different natural colors. In my case, I have to eat extra fruit and vegetable portions a day, about seven fruits and at least five vegetable portions. I also have to constantly eat healthy snacks to keep my metabolism working non-stop to burn more calories. Now, the importance of eating healthy is not just weight loss (which is a plus), but it helps avoid future disease and complications, such as hypertension, type 2 diabetes, even death, and etc (http://www.fitness.gov/eat-healthy/why-is-it-important/). Eating healthy and combining that with exercise makes you feel better, energetic, and new.
What SHOULD I be eating?
ReplyDeleteThe correct amount of fruits and vegetables that each one should be eating each day depends on many factors, such as the age of the person, the gender, and the physical activity a person is used to (Nutrition for Everyone, Fruits and Vegetables).
To get an idea of the amount of fruits and vegetables, the following chart will be helpful (Cooking Light, Eat More Vegetables and Fruits):
Lightly Active: An average of less than 30 minutes of exercise a day
• Women ages 19-30: 2 cups Fruits + 2 1/2 cups Veggies = 4 1/2 cups TOTAL
• Men ages 19-50: 2 cups Fruits + 3 cups Veggies = 5 cups TOTAL
• Women ages 31-50: 1 1/2 cups Fruits + 2 1/2 cups Veggies = 4 cups TOTAL
• Men ages 51+: 2 cups Fruits + 2 1/2 cups Veggies = 4 1/2 cups TOTAL
• Women ages 51+: 1 1/2 cups Fruits + 2 cups Veggies = 3 1/2 cups TOTAL
Moderately Active: An average of 30 to 60 minutes of exercise a day
• Women ages 19-50: 2 cups Fruits + 2 1/2 cups Veggies = 4 1/2 cups TOTAL
• Men ages 19-30: 2 cups Fruits + 3 1/2 cups Veggies = 5 1/2 cups TOTAL
• Women ages 51+: 1 1/2 cups Fruits + 2 1/2 cups Veggies = 4 cups TOTAL
• Men ages 31+: 2 cups Fruits + 3 cups Veggies = 5 cups TOTAL
Very Active: An average of 60 minutes of exercise or more a day
• Men ages 19-30: 2 1/2 cups Fruits + 4 cups Veggies = 6 1/2 cups TOTAL
• Women ages 19-50: 2 cups Fruits + 3 cups Veggies = 5 cups TOTAL
• Men ages 31-50: 2 1/2 cups + 3 1/2 cups Veggies = 6 cups TOTAL
• Women ages 51+: 2 cups Fruits + 2 1/2 cups Veggies = 4 1/2 cups TOTAL
• Men ages 51+: 2 cups Fruits + 3 cups Veggies = 5 cups TOTAL
According to experts a “serving size” vary from the type of food, but servings are typically measured by the 1/2 cup and cup, and can be tallied up to obtain a total for each day (H-E-B, Portion Size).
“The goal is to match the number of fruit and vegetable servings actually consumed each day with the total cup number recommended from a nutritionist. For most fruits and vegetables, one half cup represents a serving (including fresh, frozen, and 100% juice). A few exceptions include leafy greens, in which the serving is a full cup, and dried fruit, in which the serving is 1/4 cup. Setting all detailed, specific serving’s aside, the bottom line is to meet the daily cup totals for fruits and vegetables.” (Cooking Light, Eat More Vegetables and Fruits)
Eating fruits and vegetables daily is important because it helps you prevent heart diseases, high blood pressure, diabetes type II, certain cancers, and some other diseases (familyeducation, Why Fruits and Vegetables Are Important). Fruits and vegetables promotes good health, they play a very important role in a healthy diet. Fruits and vegetables give essential vitamins, minerals, fiber, and disease-fighting phytochemicals (choosemyplate, Why Is It Important to Eat Vegetables?)
"Eat More Vegetables and Fruit." Cooking Light. N.p., n.d. Web. .
"Nutrition for Everyone." Fruits and Vegetables. N.p., 12 Sep 2013. Web. .
"The Nutrition Source." Vegetables and Fruits: Get Plenty Every Day. Harvard School of Public Health, n.d. Web. .
"familyeducation." Why Fruits and Vegetables Are Important . N.p., n.d. Web. .
"Choose My Plate." Why Is it Important to Eat Vegetables?. N.p., n.d. Web. .
With so many food choices available today it is easy to forget how crucial it is to eat the right amount of each type of food. According to the CDC fruits and vegetables may reduce the risk of cancer and other diseases and also provide essential vitamins, minerals and fiber. According to Harvard, the latest dietary guidelines call for five to thirteen servings of fruit and vegetables a day (2 1/2 to 6 1/2 cups per day) depending on the persons caloric intake. A person who consumes 2,000 calories a day to maintain their weight and health, should be eating around nine servings or 4 1/2 cups per day(2 cups of fruit and 21/2 cups of vegetables). It is also important to remember that when eating raw leafy greens you need to eat 2 cups to get the equivalent of 1 cup of vegetables and for dried fruit, you only need to eat 1/2 cup to get the equivalent of 1 cup.
ReplyDeleteEating vegetables provides great health benefits, eating a diet rich in fruits and veggies may reduce the risk of heart disease, including heart attacks and strokes. Not only do fruits and vegetables provide great health benefits, if one is trying to lose weight it is important to highlight that foods like vegetables are lower in calories per cup than any other type of food. Most vegetables are naturally low in fat and calories, none have cholesterol and are a very important source of nutrients (http://www.choosemyplate.gov/food-groups/vegetables-why.html). There are great sources online to calculate the specific amount of vegetables a person should be consuming depending on their age, physical activity and caloric intake.One of them is the fruit and vegetable calculator from the CDC (http://www.cdc.gov/nutrition/everyone/fruitsvegetables/howmany.html).
http://www.cdc.gov/nutrition/everyone/fruitsvegetables/index.html?s_cid=tw_ob191 December 22, 2008
http://www.hsph.harvard.edu/nutritionsource/vegetables-full-story/ January 15, 2014
http://www.choosemyplate.gov/food-groups/vegetables-why.html December 8, 2013
Adrian V.
ReplyDeleteThe Importance of Fruits and Vegetables
Fruits and vegetables are a very important part of our daily meals. Many people don't recognize the importance of fruits and vegetables. Fruits and vegetables are antioxidants, which means they keep the body strong and also provide calcium, sodium, potassium, magnesium and vitamins A, B and C (1). All these are key components that give our body strength, health and a better life quality in the long term. People who do not eat any green tend to be weaker and lack many nutrients the body needs (1).
People should have at least 5 cups of fruits and vegetables a day in order to be healthy (2). The amount of servings can vary a little bit, for example in men that are in the ages between 19-30 a good serving size would be 6.5 cups and men that are between 31-50 a good serving size is 6 cups a day (2).
Fruits and vegetables are one if not the most important part of our meal. They provide the body with many important nutrients and help us get good, quality energy on a daily basis. People who don't consume any sort of veggies or fruits can have serious problems such as fatigue, weakness or dizziness. If you consume a good amount of fruits you will live have a healthier life and thus, live better and longer. Feeding the body healthy food is key to being a healthy person
1 http://www.fruitsandveggiesmorematters.org/key-nutrients-in-fruits-and-vegetables, Key nutrients in Fruits and Vegetables
2 http://www.cookinglight.com/healthy-living/healthy-habits/how-many-fruits-vegetables-a-day-00412000069787/, Eat more Vegetables and Fruits.
“Do you know why the T. rex went extinct,” “It didn’t eat its veggies!”
ReplyDeleteThough this childhood phrase is not necessarily true for dinosaurs, it does hold true to humans. In a study done by The Center for Nutrition Policy and Promotion, an organization of the U.S. Department of Agriculture average Americans consume a total of 48% of the daily vegetables they should be. For example a 17 year old girl that exercises should eat at least a total of 2cups of fruit and 2.5cups of vegetables every day(CDC Sep. 2013). The serving size for fruit is simple, one apple is one serving and it is ½ of a cup, a banana is 2 servings and it is 1 cups. For vegetables, it can be a slightly more complex, 2 cups of lettuce is one serving, and ½ a cup of vegetables, such as broccoli and cauliflower is one serving. Remember that although potatoes are vegetables they are high in starch, so they do not count as a vegetable, but instead a carbohydrate (cdc.gov Sep. 2013).
Vegetables are very important, although sometimes they may seem boring and not as “yummy” as ice cream, they provide elements that sid the body in many ways. As for short term effects, vegetables and fruit help bowel movements, they also clean the sides your intestines. Eating vegetables can help prevent all of the following: heart disease and stroke, control blood pressure, prevent some types of cancer, avoid diverticulitis, a painful intestinal ailment, and guard against cataract, macular degeneration, and vision loss (Harvard school of Public Health.) Eat your fruits and vegetables because as Fruitsandveggies, morematters.org “Every step taken towards eating more fruits and veggies helps your family be at their best.”
http://www.cnpp.usda.gov/Publications/NutritionInsights/Insight20.pdf (Center for Nutrition Policy and Promotion)(Date unknown)
http://www.fruitsandveggiesmorematters.org/fruit-veggie-nutrition (fruits and veggies more matters) (December 21, 013)
http://www.hsph.harvard.edu/nutritionsource/vegetables-full-story/ (Harvard School of Public Health) (Date unknown)
http://www.cdc.gov/nutrition/everyone/fruitsvegetables/index.html?s_cid=tw_ob191 (CDC) (September 12, 2013)
Alvaro Rojas
ReplyDeleteBlog: What should I be eating?
Us humans have a very complex digestive system. In order to stay healthy we must take a certain amount of fruit and vegetable servings. Fruits and vegetables have always been a requirement for our bodies to stay healthy. The amount and size of each serving varies on what sex you are, what is your calorie consumption, and the amount of physical activities that u perform. The question “What is a serving?” is very common. Each serving is typically measured by ½ of a cup. The USDA’s Food Guide Pyramid recommends 2-4 servings of fruit and 3-5 servings of vegetable for consumption on a daily basis. You might be asking yourself; why are fruits important for our health? Fruits and Vegetables are helpful for multiple reasons. First they reduce the risk of cancer and chronic diseases. They also provide essential vitamins, minerals, fiber, and other substances. Fruits and vegetables also help us maintain our weight since they are naturally low on fats and calories. Some people might not take the recommended number of servings since they don’t like fruits, but there are thousands of ideas on how to prepare healthy snacks with all of the vitamins required by our bodies.
Sources:
Guthrie, Joanne. "United States Departament of Agriculture." usda.gov. N.p., 3 Jun 2013. Web. 31 Mar 2014. .
"Eat More Vegetables and Fruit." Cooking Lightt. N.p., n.d. Web.. "Nutrition for Everyone." Fruits and Vegetables. N.p., 12 Sep 2013.
ReplyDeleteAccording to the United States Department of Agriculture, “the amount of vegetables you need to eat depends on your age, sex, and level of physical activity.” [1]
The following information shows the daily recommendation of vegetables that you should consume:
Children
2-3 years old : 1 cup**
4-8 years old :1½ cups**
Girls
9-13 years old : 2 cups**
14-18 years old : 2½ cups**
Boys
9-13 years old : 2½ cups**
14-18 years old :3 cups**
Women
19-30 years old : 2½ cups**
31-50 years old : 2½ cups**
51+ years old : 2 cups**
Men
19-30 years old : 3 cups**
31-50 years old : 3 cups**
51+ years old : 2½ cups** [1]
The following information shows the daily recommendation of fruits that you should consume:
Children
2-3 years old : 1 cup**
4-8 years old :1½ cups**
Girls
9-13 years old : 1½ cups**
14-18 years old : 1½ cups**
Boys
9-13 years old : 1½ cups**
14-18 years old :2 cups**
Women
19-30 years old : 2 cups**
31-50 years old : 1½ cups**
51+ years old : 1½ cups**
Men
19-30 years old : 2 cups**
31-50 years old : 2 cups**
51+ years old : 2 cups** [4]
The USDA’s key message is to make half of your plate fruits and vegetables [1].
Why is it important to eat the proper amount of fruits and vegetables? Fruits and vegetables not only give you the essential minerals, vitamins, and fibers; they also naturally low in fat, calories and are filling. Healthy diets that are rich in fruits and vegetables also help reduce the risk of cancer and other diseases [2]. They also help reduce the risk of heart disease and strokes. Fruits and vegetables are essential for gastrointestinal health. They prevent constipation and cause regular bowel movement. Fruits and vegetables are also good to keep your eyes in good shape [4]].
[1] How Many Vegetables Do You Need?. March 29th, 2014. USDA
http://www.choosemyplate.gov/food-groups/vegetables-amount.html
[2] Fruits and Vegetables. Centers for Disease Control and Prevention. March 31, 2014. Centers for Disease Control and Prevention
http://www.cdc.gov/nutrition/everyone/fruitsvegetables/index.html?s_cid=tw_ob191
[3] Vegetables and Fruits: Get Plenty Every Day. The Nutrition Source. March 30, 2014
http://www.hsph.harvard.edu/nutritionsource/vegetables-full-story/
[4] How Much Fruit Do You Need?. march 31st, 2014. USDA
http://www.choosemyplate.gov/food-groups/fruits-amount.html
Nutritionists in general recommend 3 to 5 servings of fruit a day. Some fruits like strawberries, kiwi, watermelon and pineapple; can be consumed up to a cup and half a day. Yet other fruits might contain too much glucose and this makes you gain weight. Eating the right fruits can help you improve her health and life in general. They are rich in vitamins A and C, and this increases protection against certain diseases, high blood pressure and cholesterol.
ReplyDeleteAccording to the chart you will be able to view on this link, (http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Fruits/food-groups.fruits-amount.pdf) the servings will be different depending on your age, whether you are male or female, and most importantly based on your physical condition. Avery interesting fact, according to experts in nutrition is that “Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.” (1) This is extremely important to know in order to prevent terrible illnesses. When a person is overweight nutritionists tell them that their plate should include a little of everything, but half of your plate should have vegetables.
Experts agree that the more you eat fresh and healthy fruits and vegetables, the better life you will lead. Nutritionists also explain that you should have all sorts of vegetables, except for carbohydrates. Carbohydrates can be consumed by limited, because they contain too much starch which can lead to weight problems. Doctors recommend that people should eat no more than three serving of carbs a day. These include rice, potatoes, and yucca, among others. The following image is the appropriate plate servings you should have daily. (2)
I think it is important to eat healthy because our body will eventually suffer the consequences of not doing so. Eating fast foods is less complicated and even less expensive. A Big Mac combo at Mc Donald’s (in Costa Rica) costs 3,100 colones, yet a chicken salad at the same restaurant will cost 4,250 colones. Even though you must adjust your budget and get used to eating green and lean, it is going to benefit your life. Schools in the United States and inn Costa Rica are trying to eliminate greasy, fattening foods from our cafeteria lunches, and replacing these with healthy delicious new things. Eating healthy is necessary in order to have a good emotional, physical and intellectual life style.
Resources
(1)http://www.cdc.gov/nutrition/everyone/fruitsvegetables/index.html?s_cid=tw_ob191
(2)http://www.health.harvard.edu/blog/harvard-to-usda-check-out-the-healthy-eating-plate-201109143344
(3) http://www.choosemyplate.gov/
• Women ages 31-50: 1 1/2 cups Fruits + 2 1/2 cups Veggies = 4 cups TOTAL
ReplyDelete• Men ages 51+: 2 cups Fruits + 2 1/2 cups Veggies = 4 1/2 cups TOTAL
Women ages 51+: 1 1/2 cups Fruits + 2 cups Veggies = 3 1/2 cups TOTAL
Moderately Active: An average of 30 to 60 minutes of exercise a day
• Women ages 19-50: 2 cups Fruits + 2 1/2 cups Veggies = 4 1/2 cups TOTAL
• Men ages 19-30: 2 cups Fruits + 3 1/2 cups Veggies = 5 1/2 cups TOTAL
• Women ages 51+: 1 1/2 cups Fruits + 2 1/2 cups Veggies = 4 cups TOTAL
Men ages 31+: 2 cups Fruits + 3 cups Veggies = 5 cups TOTAL
Moderately Active: An average of 30 to 60 minutes of exercise a day
• Women ages 19-50: 2 cups Fruits + 2 1/2 cups Veggies = 4 1/2 cups TOTAL
• Men ages 19-30: 2 cups Fruits + 3 1/2 cups Veggies = 5 1/2 cups TOTAL
• Women ages 51+: 1 1/2 cups Fruits + 2 1/2 cups Veggies = 4 cups TOTAL
Men ages 31+: 2 cups Fruits + 3 cups Veggies = 5 cups TOTAL
**Servings are typically measured by ½ a cup.**
Dive into the first Healthy Habits challenge: add at least 3 servings of vegetables and fruit to your daily diet. Find recipes, nutrition tips, and coaching advice to help reach your goals. “( Sidney Fry,2014)
Importance in fruits and vegetables:
Fruits and vegetables are important because they provide protection and prevention of illness. US Department of Agriculture recommends filling half one’s plate with fruits and vegetables at each meal. They contain nutrients that include vitamins, minerals and antioxidants. Also they can reduce the risk of chronic diseases. Nutrients in vegetables help form red blood cells, and fiber in fruit helps to prevent heat diseases. (Amanda Hernandez, 2014)
Sources:
Private, "Wise GREEK." Conjecture Corporation, n.d. 2014 Web.
http://www.wisegeek.com/what-is-a-fruit-serving-size.htm
"USDA's National school Lunch programs." fns.usda. USDA, n.d. 2013 Web.
http://www.fns.usda.gov/cnd/governance/legislation/LAC_03-06-12.pdf
Fry, Sidney. "Cooking Light." Eat more Vegetables and Fruit. N.p., n.d. 2014 Web.
http://www.cookinglight.com/healthy-living/healthy-habits/how-many-fruits-vegetables-a-day-00412000069787/
Hernandez, Amanda. "Whay are Fruits and Vegetables Important? ." SFGate. Demand Media, n.d. Web. 15 Mar 2014.
http://healthyeating.sfgate.com/fruits-vegetables-important-4703.html
Are we eating what we should? Exactly how many servings of fruits and vegetables should you be eating to stay happy and healthy? The latest recommended amount of fruits and vegetables that should be eaten per day are between 5 and 13 servings which calculates to about 2 ½ to 6 ½ cups per day. A person with a healthy diet of about 2,000 calories per day should eat about 9 servings which is about 2 cups of fruits and 2 ½ cups of vegetables a day. For the lettuce and other raw leafy greens 2 cups would be the equivalent to 1 cup. ½ a cup of dried fruit is the equivalent to 1 cup of fresh fruit. Scientist have found research that says that people who have a fruit and vegetable rich diet of less of a risk of heart disease strokes, high blood pressure, cancer, and helps vision. There are many reasons to eat healthy and balanced and one of those reasons is to lead a healthy life. Eating the daily amount of recommended fruits and vegetables helps prevent many disease and health concerns like cancer. Many studies have been done about fruits and veggies to be a helpful protection against cancer. Although good information has been found out of this research, further research is required. Another reason doctors and scientists encourage people to eat their daily amount of is because of their component of indigestible fiber. This can calm down irritable bowel and triggers more bowel moments and therefore can relieve or prevent constipation. (http://www.hsph.harvard.edu/nutritionsource/vegetables-full-story/)
ReplyDelete"Vegetables and Fruits: Get Plenty Every Day." The Nutrition Source. N.p., n.d. Web. 30 Mar. 2014. .
"How Many Vegetables Are Needed Daily or Weekly?" How Many Vegetables Do You Need? N.p., n.d. Web. 29 Mar. 2014.
Based on us humans’ teeth structure, facial muscle structure, our saliva, stomach acid and many other characteristics, we are more likely to be herbivorous (Ultraventus Film). Yet we still eat meat and we are omnivores. People should eat at least 5 to 13 (depends on caloric intake) servings of fruits and vegetables (2½ to 6½ cups) per day to maintain their weight and health (Harvard.edu).
ReplyDeletePeople should eat more fruits and vegetable as their bodies are designed to be vegetarian. Most of our biological traits are designed to be vegetarian. Diets of all primates except human are made of above 90% vegetarian. Humans have canine teeth those have blunted points which is characteristics of herbivorous animals. We have facial muscles that are like herbivorous animals, which allows us to move our jaw all directions. Humans have saliva with carbohydrate digestive enzymes, which is also characteristics of herbivorous, and stomach acidity with pH4-pH5, which is exactly the same as the herbivorous animals. Both humans and herbivorous animals’ digestive systems are more than 10 times longer than their body length while carnivore and omnivore animals’ digestive systems are around 4 to 6 times of their body length (Ultraventus Film).
Eating fruits and vegetables are very important in many ways. Fruits and vegetables are acclaimed as cancer-fighting food, and eating fruits and vegetables are for their hearts. Fruits and vegetables help people to manage their blood pressure, which can affect and cause hear disease and stroke. Fruits and vegetables protect people from certain cancer and diseases (Harvard.edu). Therefore, it is very important to eat certain amount of fruits and vegetables daily.
Source 1: Vegetables and Fruits: Get Plenty Every Day, Harvard, http://www.hsph.harvard.edu/nutritionsource/vegetables-full-story/
Source 2: UltraventusFilm, Oct 17, 2011, https://www.youtube.com/watch?v=nclHgRDRsUY
A healthy diet can vary depending on the person, their environment and their health situation. If one is sick and is in need for a specific diet that menu will be different to what someone who is perfectly healthy should eat. Someone with my proportions age, gender, and habits should have a carbs intake of about 292 grams (http://www.healthcalculators.org/calculators/carbohydrate.asp); that is, someone who has no health issues. A regular person does not necessarily have to count every gram of what they intake, they can just use a simpler method of color and dividing their plate into sections (http://www.helpguide.org/life/healthy_eating_diet.htm). A plate should be at least separated into four sections, one of protein, another of carbs, and the other two of either vegetables or salad. A healthy balanced meal should also have at least three different natural colors.
ReplyDeleteIn my case, I have to eat extra fruit and vegetable portions a day, about seven fruits and at least five vegetable portions. I also have to constantly eat healthy snacks to keep my metabolism working non-stop to burn more calories. Now, the importance of eating healthy is not just weight loss (which is a plus), but it helps avoid future disease and complications, such as hypertension, type 2 diabetes, even death, and etc (http://www.fitness.gov/eat-healthy/why-is-it-important/). Eating healthy and combining that with exercise makes you feel better, energetic, and new.