I follow a ton of amazing and healthy Facebook pages, but this item came across my news feed this morning and it was too fabulous not to share. This excellent info comes from Plant-Based Dietitian :)
By Plant-Based Dietitian
Are you eating enough fruits and veggies? The one thing nobody can argue about is the fact that we all need to be consuming more fruits and veggies. Less than a quarter of Americans enjoy the recommended minimum daily allowance (and that calculation includes fries and ketchup asservings...as well as incidental produce sneakily making its way into people's diets via cakes, candies, and other junk foods). And yet fruits and vegetables are the most nutrient-dense and calorically-light foods on the planet, serving up incalculable amounts of phytochemicals, antioxidants, vitamins, minerals, fibers, and water with minimal caloric buck.
One serving equals:
--->1 medium piece of fruit
--->1/2 cup chopped fruit
--->1 cup raw vegetables
--->1/2 cup cooked vegetables
Strive for *at least* 7-9 servings per day and amp up the variety....emphasize the (dark) greens and then the other deep-colored produce, such as berries, deep orange vegetables and fruits, and cruciferous gems such as kale, Brussels sprouts, and cauliflower...
--->Drink green juices and smoothies.
--->Start each meal with either fresh fruit or veggies.
--->Include soup, stews, and salads daily.
--->Add veggies to every meal.
--->Eat any other food on top of a bed of greens.
Here is the CDC calculator for how many servings you need to consume a day (but always err on the side of more fruits and veggies...): http://1.usa.gov/1u5g6Xu
Here are 10 pictures of your daily recommended servings (where the picture comes from via Habitera):http://bit.ly/1lDyyGr
What is your favorite way to include more fruits and veggies?
*Resources:
--->Eat At Least One Rainbow A Day: http://bit.ly/1lDAyP8
--->CDC 2013 State Indicator Report on Fruits & Vegetables:http://1.usa.gov/1ChHhDf
--->BMJ's A higher consumption of fruit and vegetables is associated with a lower risk of all cause mortality, particularly cardiovascular mortality: http://bit.ly/1ChIgU3
--->My Go Green Tips on Fat, Sick & Nearly Dead:http://bit.ly/1lDzN8A
--->Juicing Vs. Blending: http://bit.ly/1orYhQX
--->5 Ways to Enhance Nutrient Absorption:http://bit.ly/1lzQE6w
--->NutritionFacts.org on Fruits and Veggies:http://bit.ly/1u5p0nY
--->LiveScience Make it 7: http://bit.ly/1ls6LbJ
--->Plant-Based Food Guide Pyramid and Plate:http://bit.ly/177tOQz
One serving equals:
--->1 medium piece of fruit
--->1/2 cup chopped fruit
--->1 cup raw vegetables
--->1/2 cup cooked vegetables
Strive for *at least* 7-9 servings per day and amp up the variety....emphasize the (dark) greens and then the other deep-colored produce, such as berries, deep orange vegetables and fruits, and cruciferous gems such as kale, Brussels sprouts, and cauliflower...
--->Drink green juices and smoothies.
--->Start each meal with either fresh fruit or veggies.
--->Include soup, stews, and salads daily.
--->Add veggies to every meal.
--->Eat any other food on top of a bed of greens.
Here is the CDC calculator for how many servings you need to consume a day (but always err on the side of more fruits and veggies...): http://1.usa.gov/1u5g6Xu
Here are 10 pictures of your daily recommended servings (where the picture comes from via Habitera):http://bit.ly/1lDyyGr
What is your favorite way to include more fruits and veggies?
*Resources:
--->Eat At Least One Rainbow A Day: http://bit.ly/1lDAyP8
--->CDC 2013 State Indicator Report on Fruits & Vegetables:http://1.usa.gov/1ChHhDf
--->BMJ's A higher consumption of fruit and vegetables is associated with a lower risk of all cause mortality, particularly cardiovascular mortality: http://bit.ly/1ChIgU3
--->My Go Green Tips on Fat, Sick & Nearly Dead:http://bit.ly/1lDzN8A
--->Juicing Vs. Blending: http://bit.ly/1orYhQX
--->5 Ways to Enhance Nutrient Absorption:http://bit.ly/1lzQE6w
--->NutritionFacts.org on Fruits and Veggies:http://bit.ly/1u5p0nY
--->LiveScience Make it 7: http://bit.ly/1ls6LbJ
--->Plant-Based Food Guide Pyramid and Plate:http://bit.ly/177tOQz
So, go out and enjoy the Labor Day holiday with family and friends, but just remember to add in plenty of colorful fruits and veggies!
Jenni :)
