Fruits and vegetables for a complete diet Fruits and vegetables for a complete diet

Consuming approximately 400 grams of fruits and vegetables per day is important for your health because it helps prevent disease and improves your mood.   

According to the American Academy of Nutrition and Dietetics, fruits and vegetables have important nutritional properties. They are low in calories and contain large amounts of water and hydrosoluble vitamins such as folic acid and vitamins B and C, fat-soluble vitamins like beta-carotene and vitamins A, E and K, minerals like potassium and magnesium, and fiber.

Make sure to consume fruits and vegetables of five different colors in order to get all the vitamins and minerals that you need in a day.

One portion of fruit is equal to one piece of fruit (one orange, one mandarin orange, one apple or one pear). If you are eating cut fruit, the amount needs to be approximately one cup or 150 grams, or 10 to 15 strawberries, raspberries, grapes, etc. Servings of 120 to 150 grams are recommended for squash, carrots and beets. Other vegetables can be consumed in whatever quantity is desired.

What are their benefits?

Raw vegetables: According to Dr. Joel Fuhrman, a specialist in family medicine, consuming the greatest amount of raw vegetables possible is essential. Ideally, this should be 450 grams per day, spread out over the three main meals. Red peppers, carrots, tomatoes, cucumbers and sprouts are recommended. “Raw foods take longer to digest, which is why they help you lose weight.”

Cooked vegetables: It is also important to eat as many boiled or steamed green vegetables as possible. The recommended amount is another 450 grams per day, spread out over the three main meals. In addition to green vegetables, Dr. Fuhrman also recommends eggplants, mushrooms, onions, tomatoes, carrots and cauliflower.

Legumes: A minimum of one full cup per day of peas, beans, green beans, lentils, soy or chick peas is recommended. “They stabilize blood sugar, eliminate the craving for sweets and reduce the desire to eat between meals,” explains Fuhrman.

Fresh fruit: Four pieces of fruit per day, but not in the form of juice. “Consuming fruit in juice form means consuming three times the calories, and on top of this, the fiber in charge of regulating absorption is lost,” says Dr. Fuhrman. The most highly recommended fruits are apples, bananas, blackberries, blueberries, grapes, kiwis, mangos, melon, oranges, mandarin oranges, papaya, peaches, pears, pineapple, plums, raspberries and strawberries.

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