How to eat 5 A Day without even realizing

“You’re not leaving this table until you eat your vegetables.”  Do you hear your mother’s voice in your head, prompting you to eat your greens because they are good for you?  Like most things mother’s say, it turns out she was right. 

 

By now, everyone knows that fruits and vegetables are good for you.  Why?  Because your mother said so, that’s why.  Actually, most fruits and vegetables are low in calories and provide the essential nutrients and fiber you need to stay healthy.  Those who eat lots of fruits and veggies, compared to those who don’t, had a reduced risk of stroke, type 2 diabetes, cancer and heart disease. 

 

The average American should be aiming to consume anywhere from 5 – 10 cups of fruits and vegetables per day.  Whether you are at the high or low end depends on your daily caloric needs, which is determined by your age, gender and activity level.  However, shoot for 5 - and you will be doing better than most.  To see your recommended amount, fill out this questionnaire.

 

Instead of bothering with servings, the CDC has a new recommendation to count cups.  The fruit and vegetable recommendations are listed as cups because it is easier for most people to relate to amounts in household measurements rather than as servings only.  In general, 1 cup of raw or cooked vegetables or 100% vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group*. One cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group.

Click here to see examples of what counts as a cup. 

 

Let me guess, you are probably thinking…how am I going to eat that many fruits and vegetables in one day and not feel like a rabbit?  Read on for an example meal plan that sneaks in over 5 ‘cups’ of fruits and vegetables.



A Typical Day

 

Breakfast – Oatmeal topped with skim milk, cinnamon and ½ cup strawberries

                Fruit total: ½

Morning Metabo Meal – 1 Banana with 2 Tbsp of Peanut Butter

                Fruit total: 1

Lunch – Black Bean Soup (1 Cup) with a Side Salad (2 Cups lettuce*) topped with red pepper (1/2 cup), broccoli (1/2 cup), feta cheese and a drizzle of honey

                Vegetable total: 3

Morning Metabo Meal – 4 oz. Snack Size applesauce and 1 small box of raisins

                Fruit total: 1

Dinner – Lemon Pepper Salmon with a side sweet potato (1 cup) and green beans (1/2 cup)

                Vegetable total: 1 ½

Total Fruits & Vegetables: 7

 

Still looking for other ways to sneak in those extra fruits & veggies?  Read more.

 

Source: FruitsandVeggiesMatter.gov