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Re: Doubling Up on Fruits & Veggies Reduces Disease Risks

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800 grams a day might look like an unreachable goal, however, it calculates out to 3.38 cups of fruits and vegetables a day.

 

 

One of the tips in the Cooking Light article above is to switch to savory breakfast oatmeal. That's a great tip. In our savory oatmeal this morning, we had 450 grams of vegetables (specifically cherry tomatoes, diced onion, greens and salsa). Plus we ate a banana, so already we are at 3 cups of fruits and vegetables. 

 

Lunch will be homemade yogurt, a diced apple and peanut butter (just peanuts, no added salt, sugar or oil). So with this we'll be over the 800 grams of fruits and vegetables in a day.

 

Dinner is to be Thai-inspired salmon patties, served on lettuce boats and drizzled with homemade (yogurt based) gorgonzola dressing. The patties will be include a little oatmeal to hold it together, spices, minced onion, plus chopped bell and hot peppers and will be served with chopped olive and shredded carrots for a topping.

 

This is, btw a typical menu plan here. So we are getting more like 1000 grams of fruits and vegetables in a day. 

 

Gram to cup converter: 

https://calculator-converter.com/converter_g_to_c_grams_to_cups_calculator.php

 

120 grams is roughly a half cup.

235 grams is roughly one cup.

475 grams is roughly two cups.

 

800 grams is totally doable. Smiley Happy Two pieces of fruit and a medium salad a day and you are there.

 

 

 

 

"The key to success is to keep growing in all areas of life - mental, emotional, spiritual, as well as physical." Julius Erving
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Re: Doubling Up on Fruits & Veggies Reduces Disease Risks

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Here's a related article from Cooking Light:

 

12 Ways To Eat More Vegetables and Fruit

http://www.cookinglight.com/healthy-living/healthy-habits/eat-vegetables-fruits

 

"You’ve heard it before… Americans just aren’t getting enough fruits and vegetables. And as the foundation of a healthy diet, consider fruits and vegetables your fountain of youth. Rich in vitamins, nutrients, antioxidants, fiber, and water, it’s hard to understand how so many can resist that gorgeous nutritional profile. But the hard facts tell us that less than 30% of us – that’s seven out of every ten Americans – are failing to meet the recommended 5 A Day."

 

 

"The key to success is to keep growing in all areas of life - mental, emotional, spiritual, as well as physical." Julius Erving
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Twice the RDA of Fruit & Veggies Reduces Disease Risks

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My reaction: Holy smokes! How many bananas is that?

 

fruits and  vegetables.jpg

 

The World Health Organization recommends eating at least 400 grams of fruits and vegetables each day, but research suggests that doubling your daily intake is even better. A study conducted over the span of 10 years found that those who consumed as much as 800 grams of fruits and vegetables in a day significantly reduced their risk of heart disease, stroke and cancer.

 

“We wanted to investigate how much fruit and vegetables you need to eat to gain the maximum protection against disease, and premature death. Our results suggest that although five portions of fruit and vegetables is good, 10 a day is even better,” said Dr Dagfinn Aune.

 

Here now the answer to my question:

 

What Does 800g of Fruits & Vegetables Look Like?

One portion is defined as 80g, so in a day, 10 portions could be represented by:

  • 2 kiwi fruits
  • 1 apple
  • 1 pear
  • ½ grapefruit
  • 8 cauliflower florets
  • 1 cup of orange juice
  • 3 tablespoons of peas
  • 2 broccoli spears
  • 1 tomato
  • 1 banana

Eating a piece of fruit with breakfast or adding an extra scoop of vegetables at dinner is a good place to start. Even consuming half the recommended daily portion of fruits and vegetables can help present disease.

 

Whew! DH and I have already been doing this all summer! I'm glad. I wasn't looking forward to eliminating even more grains in favor of eating even more veggies. Yikes. Smiley Happy

 

Read more here: http://www.retireathome.com/doubling-up-on-fruits-vegetables-reduces-health-risks/

 

 

"The key to success is to keep growing in all areas of life - mental, emotional, spiritual, as well as physical." Julius Erving
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