Vegetables and fruits are mandatory daily food, as they contain vitamins, minerals and fiber, which improves digestion. Those who eat lots of fresh fruits and vegetables are not at risk of cardiovascular disease, high blood pressure, Type II diabetes, blurred vision, also they reduced the risk of developing certain types of cancer.
Figuring out the benefits of fruits and vegetables and their rate of consumption, the medical organizations of various countries give slightly different recommendations. In general, it all depends on sex, age, and physical activities a person performs.
The World Health Organization advises to eat every day at least 400 grams of vegetables, fruits and berries. The entire volume should be divided into five portions of 80 g, amounting to a daily menu of products of different types and colors – so it is possible to provide different nutrients in the diet. For example, it may be tomatoes, pumpkin, banana, cucumber and eggplant.
This is about one medium tomato, cucumber, an apple, a banana, a peach, thee apricots, one orange, half a grapefruit, two plums, seven strawberries, and fourteen cherries, three tablespoons of peas or chopped carrots.
There is a simple rule: one serving of vegetables, fruits and berries – it’s about as much as you can put in palm. Also, you can use cups instead to measure your portions.
Speaking about the norms of consumption, it was meant fresh, fried, boiled vegetables and fruits. Dried fruits are also considered. One serving portion of dried fruits is only 30 grams – about one tablespoon with a hill of dried apricots or raisins.
Potatoes is not included in these 400 grams.There are other rules set for it. Together with rice, pasta and other cereals, potatoes should take one-third of the daily menu. It is better to cook and eat it with skin, because it is a source of fiber.
As for the juice, it has a lot of sugar, so it is better to limit the use of it – no more than 150 milliliters per day.
400 g of fruits and vegetables a day is a necessary minimum. In Canada, for example, women are advised to eat 7-8 servings, and men – 8-10, with one serving is 125 grams.
Those who are ready to eat more fruits and vegetables, are advised to be prepared for the problem of excess weight and the difficulties with digestion. Experts in any case, do not recommend overeating – even if it’s not about fast food, and a very healthy food. Of course, if a person moves a lot, he/she can have more than the average. But it’s better to not overdo with those that contain starch – such as potatoes, peas and corn.