Runnergirl Training: Nutrition Guidelines - Fruit & Vegetables

Wednesday, January 2, 2013

Nutrition Guidelines - Fruit & Vegetables

nutritional guidelines fruit vegetables




written by runnergirl training



Eating a variety of fruit & vegetables adds vitamins, minerals, fiber and water into your diet. It is best to eat a variety of colors to reap the most benefits of their abilities to strengthen the immune system, help fight off diseases & help control weight. Read further to find out what types offers such benefits! See more below!


The USDA recommends to have half of your plate at each meal with fruit and vegetables. Vegetables tend to have less sugar than fruit so consider that when choosing fruit. The USDA suggests to gave 1.5-2.5 cups of fruit per day & 2 to 4 cups of vegetables per day.

The leafy green & cruciferous types of vegetables can decrease risk of type 2 diabetes, heart disease, types of cancer & stroke.There are lots of other vitamin & mineral benefits from fruit & vegetables.

The following vitamin & minerals are found in these fruit and vegetables:
Selenium – broccoli
Iron – broccoli & leafy green vegetables
Manganese - potatoes
Zinc – chickpeas & types of beans
Vitamin C – citrus fruit, strawberries, papaya, vegetable that are leafy green, kale, garlic
Vitamin B6 – bananas, garlic, potatoes
Vitamin A – orange vegetables varieties (squash, sweet potatoes, carrots) & kale
Vitamin E – leafy green vegetables & types of beans, peas
Vitamin K – Kale


What’s a serving size?

Fruit:
1 banana
1 grapefruit
1 baseball sized apple
1/2 cup applesauce
1 orange
1 handful of raisins
8 strawberries
30 grapes

Vegetables:
1 ear of corn
12 baby carrots
1 sweet potatoe
2 stalks of celery
1 cup of cooked beans or peas
1 cup of uncooked greens
1/2 bell pepper
5 floret pieces of broccoli




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