• eating fruits and vegetables good for your health

We all know that our food choices affect our health. What’s difficult is figuring out what we should eat and how much we should eat. The fact that so-called experts disagree on so many points does not make it any easier.

Let’s take a look at some common sense suggestions. It’s been well documented that a good diet incorporating lots of fruits and vegetables can help you ward off a number of health problems such as:

  • heart disease and stroke
  • help control blood pressure
  • help prevent some types of cancer
  • help prevent diverticulitis
  • guard against common causes of vision loss

How Many Servings Should You Eat

The average American eats about three servings of fruits and vegetables a day and should be eating about 9 servings (2 cups of fruit and 2½ cups of vegetables).

A Cup Isn’t Always A Cup

Are you ready for some cup rules? There are two main exceptions to what a cup is: Lettuce and raw leafy greens need to be doubled up on. That means you need to eat 2 cups to get the equivalent of 1 cup of vegetables. Dried fruit works the opposite way; you only need ½ cup to get the equivalent of 1 cup of fresh fruit.

We now have a solid base of evidence to back up what our moms have been telling us about fruits and vegetables for so long. Fruits and vegetables have been praised as cancer-fighting foods for some time now, but the latest research suggests that the biggest payoff from eating fruits and vegetables is for the heart.

Which Fruits and Vegetables Are Best

We know that fruits and vegetables are good for us, but are they all created equal? Evidence seems to indicate that some are better than others. Studies show that having more than 5 servings per day can reduce the risk of heart disease and stroke by 20%.

The top contenders are:

  • green leafy vegetables like lettuce, spinach, swiss chard, and mustard greens
  • broccoli, brussels sprouts, bok choy, and kale
  • cauliflower, cabbage
  • oranges, lemons, limes, and grapefruit. (2)

Fiber Matters

One of the best things we get from fruits and vegetables is indigestible fiber. Fiber calms the bowel and promotes regular bowel movements to relieve or prevent constipation. The bulking and softening action of insoluble fiber decreases pressure inside the intestinal tract and may help prevent diverticulosis.

These Food Choices Affect Our Health in a Good Way:

Quantity is important, but so is variety. As in anything else diet related, too much of a good thing can often turn into a bad thing. We need to eat have a variety of foods to get the nutrients we need.

  • Darker vegetables are usually packed with more nutrients.
  • Make a stir fry once a week. They’re tasty and can provide a good portion of your daily requirement in one meal.
  • Buy your fruit twice a week and keep them in handy serving bowls in several locations in your house.
  • Fruits and vegetables make great snacks. Have your fruit with yogurt and your vegetables with a hummus dip.
  • Be willing to try new varieties you may not have sampled. Anytime you see something on sale is the perfect opportunity.
  • Potatoes don’t count as a vegetable serving; they’re more of a starch.
  • Have the odd vegetarian meal. Try some new recipes and see what you’ve been missing.
2017-11-10T21:02:49+00:00

About the Author:

Robert

Robert Lalonde is the author of The ELH Diet – The Easy Way to be Lean & Healthy

18 Comments

  1. Vena December 28, 2015 at 3:59 am

    Why are potatoes considered a starch?

    • Robert
      Robert December 28, 2015 at 3:26 pm

      Botanically, potatoes are classified as a vegetable, but nutritionally they’re considered a starchy food. We also generally tend to use them to replace other starches like bread, pasta or rice when preparing meals.

  2. Layla December 21, 2015 at 2:00 pm

    It’s a shame more people don’t think about the long term effects of what they eat. I absolutely love your website btw. Great colors & theme.

  3. Leon December 18, 2015 at 3:52 pm

    Excellent blog right here!

  4. Nadia October 18, 2015 at 4:51 pm

    I don’t know why it is that so many people choose food based on taste and price. It’s fuel for the body and the mind and that’s how you should decide what to eat.

  5. Cecilia October 16, 2015 at 12:54 am

    I tend not to leave a leave a response, but I read a
    ton of remarks on this page Fact that food choices affect our health.
    I do have 2 questions for you if you don’t mind. Could it be simply me or do a
    few of these comments look like they are written by brain dead
    folks? 😛 And, if you are posting at additional online sites, I
    would like to follow you. Would you make a list of the complete urls of
    your social community sites like your twitter feed, Facebook page or linkedin profile?

  6. Lucy October 11, 2015 at 12:13 pm

    Love the explanation about how a cup isn’t always a cup!

  7. Rosa October 8, 2015 at 1:03 am

    Let’s not forget to warn people about taking steroids to bulk up. Stick to healthy food!

  8. Tam September 29, 2015 at 9:48 am

    And a poor diet contributes to all the health problems you list.

  9. Brittany September 25, 2015 at 4:12 am

    People need to stop choosing foods based on taste alone.

  10. Natisha September 24, 2015 at 3:04 pm

    Not a lot of fruit and vegetables in most fast foods.

  11. August September 12, 2015 at 1:57 pm

    Sort of a chicken and egg thing isn’t it.

  12. Carman September 2, 2015 at 5:43 pm

    I’m truly enjoying the design and layout of your website. Exceptional work!

  13. Tammy August 24, 2015 at 6:46 pm

    Adoring the information on this website, you have done an outstanding job on the content.

  14. Manie August 15, 2015 at 4:14 am

    I am not sure where you are getting your info, but great topic.

  15. Eve August 13, 2015 at 11:58 pm

    Interesting blog! Glad to see you’re not suggesting people stop eating fruit to lose weight.

  16. Warren August 8, 2015 at 4:30 am

    Couldn’t agree more.

  17. Tim August 3, 2015 at 10:37 am

    Truly top quality blog posts on this website,
    saved to fav.

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