• eating fruits and vegetables good for your health

Food Choices Affect Our 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.

About the Author:

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


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

    Why are potatoes considered a starch?

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

      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. Avatar
    Layla December 21, 2015 at 2:00 pm - Reply

    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. Avatar
    Leon December 18, 2015 at 3:52 pm - Reply

    Excellent blog right here!

  4. Avatar
    Nadia October 18, 2015 at 4:51 pm - Reply

    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. Avatar
    Cecilia October 16, 2015 at 12:54 am - Reply

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

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

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

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

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

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

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

    People need to stop choosing foods based on taste alone.

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

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

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

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

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

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

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

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

  14. Avatar
    Manie August 15, 2015 at 4:14 am - Reply

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

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

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

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

    Couldn’t agree more.

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

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

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