Why Do You Need to Eat More Fruits and Vegetables?

As it’s the part of the balanced-diet, we must eat more fruits and vegetables, which give us enough vitamin, minerals, and fiber. They are also low in calories. Eating a variety of fresh fruits and vegetables may reduce your weight and control the blood sugar. The United States Department of Agriculture (USDA) new guidelines for healthy eating and the true superstars of the new plan are fruits and vegetables. The USDA has now developed a healthy food plate. On this plate, half of the items should be fruits and vegetables. They are full of antioxidants, vitamins, minerals, phyotochemicals, and fiber.

The Content Includes:

• Importance to Eat More Fruits and Vegetables
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• What kind of fruits and vegetables to eat?
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5. Breakfast
6. Lunch
7. Snacks
8. Dinner
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Importance to Eat More Fruits and Vegetables

It’s definitely important to eat more fruits and vegetables along with your breakfast, lunch, snacks, and dinner.

So, eating fruits and vegetables are much essential for many kinds of health benefits. As some of them we have learned already, there are so much more than you don’t know. When you’re cooking food at home, you should try some simple ways to add more colorful, delicious, nutritious, and fresh fruits and vegetables. Because fruits and vegetables usually contain high quantity of vitamins, fibers, and minerals as you need them. Besides, they are low in sodium and calories. So, let’s know what your fruits and vegetable do for you:

Nutrients in Vegetables

As the vegetables are full of vitamin A, C, folate, potassium, and fiber that Folate is helpful to form red blood cells in your body. Especially, it’s important for pregnant women to consume folate-rich foods, including tomatoes, bell peppers, and spinach that prevent neural-tube deficiencies in babies.

Nutrients in Fruit

As it recommends by The USDA, you have to eat at least 2 cups of fruit every day. The most preferred choices are fresh fruits and vegetable or frozen, which don’t contain added sweeteners. Fruits are naturally low in sodium, fat, and calories, but they are rich in fiber, potassium, folate, and vitamins.

Prevention of Disease

If you eat more fruits and vegetables, they can cut your risk of different diseases. The diseases are including heart-stroke, type-2 diabetes, and many types of cancers. As a result, the USDA recommends eating more fresh fruits and vegetables because they can decrease the chances of rising coronary heart disease.

Weight Management

When you eat more fruits and vegetables, you can prevent getting overweight. According to the Centers for Disease Control and Prevention, these make easier to manage your weight. Because you know, overweight or obesity is the root of many deadly diseases.

What kind of fruits and vegetables to eat?

All types of fruits and vegetables are good for your health. Eating plenty of various fruits and vegetables has lots of nutrition that your body needs. Experts recommend that our diet should consist of rainbow colored fruits and vegetables to get all their health benefits. Make sure that fresh fruits and vegetables can be obtained from all different colors. Look for greens, reds, blues, purples, and yellows. The bigger the selection, the more phytonutrients they will contain and also have great healing powers.

Since all of the fruits and veggies are good for you that means fresh, frozen, and dried verities help to reach your goal. Only you have to ensure to select the low-amount sodium products along with lower part of saturated fat and refined sugar. Moreover, you have to compare food labels, which can give you the overview of the food you’re taking. Also, you should stick with common forms of fresh fruits and veggies instead of heavy syrups or sauces.

So, let’s know what to eat in your breakfast, launch, and dinner:

Breakfast

As the breakfast is essential for good health, start your every morning with more fruits and vegetables. But, keep in mind; don’t skip breakfast anyway because skipping breakfast very harmful for health. It does not only break the fast but its great start of your metabolism in the early of the day.

What more you can eat as Breakfast:

• Try to eat four type’s fruits and three types of vegetables at the time of your breakfast if possible.
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• You can eat oatmeal, yogurts, wheat germ, egg, almond butter, flaxseeds, nuts, grapefruits, Bananas, watermelon, berries, coffee, and tea.
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• Drink half of the glass fruits or vegetable juice without added much sugar.

Lunch

Balanced meal keeps you energetic and healthy. So, take some fresh fruits and vegetable salad with your lunch. Try to eat the vegetable sandwich. Put avocado, sprouts, tomato, carrots, and lettuce in your sandwich. You can try a bowl of soup with different vegetables.

What more you can eat as lunch:

• Usually, you have to eat a hearty fruit along with the vegetable salad for lunch.
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• You can add vegetables to your sandwich, for example, cucumber, tomato, lettuce, sprouts, or avocado.
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• Then, you can eat a bowl of vegetable soup because it helps to avoid excess sodium. Or, eat soup that’s made from scratch.
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• You also can eat the raw veggie sticks or a piece of fruit as an alternative of chips or fries.

Snacks

Eat vegetables sticks or ball with peppers, green beans, carrot, and celery. You can eat some dry fruits such as raisins, dates, and apricots etc. besides, eat some fresh fruits, such as banana, apple, grapes, orange, nuts, and peas. If possible drink a glass of fresh fruits juice.

What more you can eat as snacks:

• Add some raw veggie sticks as your snacks, such as cucumbers, red bell peppers, celery green beans, or carrots.
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• Take some carry dried fruit, such as dates, raisins, or apricots in your bag for snacks on the go.
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• Put whole fresh fruit like a banana, an apple, or an orange.
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• On the hot season, take some munch on frozen fruits or vegetables, including berries, grapes, bananas, or peas.

Dinner

Because the dinner is an important and significant meal of the day, it is the largest meal of the day as well. Firstly make a fruit or vegetable salad. Combination of fiber and protein help you feel full for longer. You can eat steamed or frozen vegetables. Eat some protein-rich vegetables like soybeans, green beans, whole grains, nuts, and seeds. When you cooking rice adds some frozen peas. Drink a glass of lemon or orange juice.

What more you can eat as dinner:

• The salad is essentially important for the dinner so have some salad.
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• Take a side of microwaved or streamed vegetables as the frozen vegetables can make it in simple.
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• You can put a whole potato, yam or sweet potato while cooking on the oven at the same time.
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• Put some chopped, such as onions, garlic, carrots, and celery while cooking soup, beans, stew, spaghetti sauce, other sauces, and rice.
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• The last three minutes of cooking add some frozen peas as you making rice.

Conclusion

As usual, you eat more fruits and vegetables every day, you might be ready for this step. The step is simple and that’s adding some colors to your diets. Because different colors fresh fruits and vegetables come with different types of vitamins, mineral, along with other essential nutrients that helps you to prevent many kinds of health issues.

So, the best practice to get most of the nutrients to eat more fruits and vegetables with different colors. Plus, add some brown and while count as well. Eat them every day as much as you can and enjoy good health!