The norm of vegetables and fruits per day. Balanced diet: food norms

According to a recent study, almost no one eats enough fruits and vegetables. Even if you follow the recommendations of the Ministry of Health and consume five servings a day, you are still very far from the amount that will help your health.

The study, which involved 65,226 people, showed that the more fruits and vegetables the subjects ate, the lower the risk of death at any age became. The risk of death from any cause during the study was reduced by 42% by eating seven or more (up to 10) servings of fruits and vegetables per day.

Other countries are already advising to eat more vegetables and fruits, in France and Canada it is ten servings, and in Japan - as many as 17.

But how realistic is it really? To find out, the author of this article (James Young) whole month ate nine servings of fruits and vegetables a day, the amount recommended by the US National Cancer Research Institute.

What I did

After trying to eat my entire serving of fruits and vegetables at 11pm for three days, rather than evenly throughout the day, I realized that I couldn't do it without a plan.

I had to eat one serving of vegetables with breakfast, two at lunch, two at dinner, and one as a snack. I ate the entire portion of fruit in one breath at breakfast. But no matter how I optimized my diet, eating six large servings of vegetables was not easy.

The best solution: make a stew or sauté, and where possible, use several servings to prepare one dish. I started adding blueberries and bananas to my porridge and eating almost a whole head of broccoli a day. Despite all this, consuming 9 servings a day proved almost impossible, especially if you do not include sweet fruit juice.

results

Ambiguous.

Minuses: my weight has increased by a kilogram, the body fat has increased by one percent and I have lost almost half a kilogram of muscle.

Pros: mineral density level bone tissue went up from 4.31 to 4.35, my glucose dropped from 5.22 mmol/L to 4.86 mmol/L, and my HDL cholesterol increased from 0.81 mmol/l to 1 mmol/l.

I didn't really change my workouts much, but due to the hectic schedule, I was drinking up to 8.5 liters per week, which probably skewed the results. Strongly distorted. On the other hand, I was more energetic - I felt better, although it could have been a placebo effect.

What did I understand

In order to stick to nine servings of vegetables and fruits a day, you will have to reconsider your diet.

The only way is advance planning and cooking in batches. Also, it would be worth hiring a chef and a nutritionist, which I can't afford. But I can definitely eat more green vegetables: raw broccoli with chili sauce is a delicious snack.

Although the results of my experiment were not very convincing, one thing I can say for sure: We should all include more fresh vegetables and fruits in our diet. With an emphasis on vegetables - due to their lower sugar content. Don't beat yourself up if you can't eat five, seven or nine servings a day. Just include more vegetables in your regular diet. You won't see immediate results, but it's clear that vitamins, minerals, phytonutrients, antioxidants, and probably a bunch of other weirdly named things we can't remember are more healthful than a diet of processed and unnatural foods, which — let's face it — just rubbish.

We subconsciously refer to all diets high in fruits and vegetables as "healthy", believing that they will help not only get rid of extra pounds, but also "feed" the body with vitamins and minerals. However, many are concerned about the rather high sugar content of fruit and worry that eating too much a large number may be harmful.

What are the benefits of fruits?

The nutritional composition of fruits varies greatly, but they all contain important vitamins and minerals for our body. Almost all fruits have vitamin C, potassium and folic acid, which many people don't get enough of.

In addition, fruits are rich in antioxidants, which help fight cell-damaging free radicals. This helps to slow down aging and reduces the risk of many diseases.

Another "bonus" - fruits contain a large amount nutrients and are relatively low in calories, making them ideal for those looking to lose weight. In addition, fruits contain a lot of water and fiber, which help to quickly get enough and not overeat.

Studies have shown that those who eat fruit have a reduced risk of many serious illnesses including cancer, diabetes and cardiovascular diseases. For example, grapes, apples, and blueberries are associated with more low risk type 2 diabetes, and citrus fruits reduce the risk of kidney stones.

But it is important to eat fresh fruits, preferably whole, without cutting. And you should forget about packaged fruit juices: there is little benefit in them, but on the contrary, there are a lot of calories.

Can you eat too many fruits?

Yes, fruits are healthy, but is it possible to eat too much and harm your health?

Let's start with the fact that high content water and fiber in fruits, it is difficult to eat too much of them. 2-3 apples or oranges at a time will already make you feel full. This is one of the reasons we don't eat enough. According to statistics, only 1 out of 10 people eats the minimum daily allowance fruits.

While it's unlikely that you'll be eating too much fruit every day, there have been numerous studies that have looked at the effects of eating more than twice the normal amount of fruit on the body.

In one study, 10 people ate 20 servings of fruit daily for two weeks and experienced no side effects. In another study, 17 people ate 20 servings of fruit every day for several months. Also, no side effects. This suggests that fruit can be safely eaten in any quantity. Undoubtedly, we are talking about healthy people.

How many fruits should you eat every day?

One 80-gram serving is the equivalent of a tennis ball-sized piece of fruit. For fruits and vegetables that can be measured by the cup, a serving is approximately 1 cup.

Where are the numbers from? These are the results of studies showing that daily use five servings of fruits and vegetables is associated with a lower risk of death from heart disease, stroke and cancer.

Of course, eating almost a pound of fruit every day (not counting vegetables!) Is not easy, but even 2-3 servings will benefit the body.

Fruit is the basis of many desserts. Light summer salads, cakes, pastries, muffins, soufflés, sorbets, jellies, cocktails, smoothies, canapes... There are countless options. Today we have selected for you recipes for 5 original desserts that go well with fragrant herbal teas and perfect for summer tea parties.

Almond mango tart

Ingredients:

For the base

coconut flakes 50 g
crushed almonds 250 g
Coconut oil 4 tbsp
Maple syrup 2 tbsp
Salt 1 pinch

For filling

Coconut milk 2 banks
Maple syrup 4 tbsp
Mango 3 pcs.

Cooking method:

Place the canned coconut milk in the refrigerator the day before cooking.
On the day of cooking, preheat the oven to 180°C.
Melt Coconut oil in a small saucepan.
Combine coconut flakes, almonds, melted coconut oil, maple syrup and salt.
Line a baking dish with parchment paper and spread the almond mixture evenly.
Bake in preheated oven for about 15 minutes, then let cool.
Remove the coconut milk from the refrigerator, transfer the mass from the cans to a food processor, add the maple syrup and beat. You should get a lush stable mass.
Spread almond cream.
Peel the mango and cut into thin strips.
Arrange the mango slices carefully over the base in the form of a flower.
Store the tart in the refrigerator.

Nectarine cake with almonds

Ingredients:

For the base

Flour 300 g
Sugar 60 g
Vanilla sugar 12 g
Butter (cut into chunks) 150 g
Egg 1 pc.
Salt 1 pinch

For filling

Nectarines 750 g
Sugar 1 tbsp
almond flakes 60 g
Corn starch 1 tbsp

Cooking method:

Preheat oven to 200°C.
Line a baking dish with baking paper.
Sift flour.
Add flour, sugar, salt, butter, vanilla sugar and egg, mix thoroughly. Knead the dough with your hands in a bowl or on a lightly floured surface, wrap in plastic wrap and refrigerate for at least 30 minutes.
Cut the nectarines in half, remove the pit and cut the flesh into small pieces. Mix nectarine slices with 1 tablespoon sugar, almonds and cornstarch.
Remove the dough from the refrigerator, separate 2/3 of the total mass, roll out, put in a baking dish and pierce with a fork several times.
Put the filling on the base, smooth it out.
Roll out the rest of the dough, cut it into strips and cover with nectarines on top, slightly pressing the strips to the base.
Bake in the oven for 30-35 minutes.
Serve with whipped cream or a scoop of vanilla ice cream.

Pie with apricots and mint sauce

Ingredients:

Sugar 50 g
Butter 15 g
Apricot jam (without pieces) 1 tbsp
Pistachios 1 tbsp
Puff pastry 1 pack
Salt 1 pinch
Apricots 200 g
Greek yogurt 100 g
Maple syrup 2 tbsp
Mint leaves 4 pcs.

Cooking method:

Preheat oven to 175°C.
Share round shape for baking with baking paper.
Pour the sugar into a heavy bottomed saucepan. While stirring, wait until it turns golden brown, then add oil, salt and pistachios, mix thoroughly and remove from heat.
Add apricot jam to the mixture, mix.
Cut apricots in half and remove pits.
Put the halves of the apricots in a baking dish, pour over the resulting syrup.
Roll out the puff pastry, cut out a circle with a diameter equal to the shape and place on top of the apricots, press the dough on the sides with a fork.
Bake in the oven for about 30 minutes until the base is golden brown.
Prepare the sauce. Mix yogurt with maple syrup, add chopped mint leaves, mix thoroughly.
Take the cake out of the oven and let it cool slightly.
Place a large flat plate on top of the pan and turn the cake over. Remove the mold, carefully remove the baking paper.
Pie served with mint sauce.

Pink orange tartlets

Ingredients:

For the base

Flour 200 g
Powdered sugar 50 g
Butter 100 g
Egg 1 pc.
Cold water 2 tbsp.

For filling

Sugar 200 g
Butter 100 g
pink oranges 4 things.

Cooking method:

Place all ingredients for the base in a bowl and knead the dough with a hand mixer (nozzle - hooks). Then knead the dough with your hands until it is smooth. Wrap the dough in plastic wrap and refrigerate for at least 30 minutes.
Prepare the filling. Pour the sugar into a saucepan and heat over medium heat, then add the butter cut into small pieces.
While stirring, wait until the butter and sugar dissolve completely, then simmer the caramel for another 5 minutes.
Peel oranges and cut into 1 cm thick slices.
Preheat oven to 150°C.
Take the dough out of the refrigerator, roll it out to a thickness of 0.5 cm. Cut out the dough. small circles using a cup.
Put circles of dough in baking dishes, making small sides. Place in oven and bake for 10 minutes.
Remove from oven, set aside and preheat oven to 180°C.
Spread orange slices on tartlets, pour caramel over each.
Remove to oven and bake for 15 minutes.
Remove from oven and let cool.

4 453

On this score medical organizations different countries give different recommendations.

Here are the basic rules:

According to the recommendations of the World Health Organization, an adult should consume at least five servings of vegetables, fruits and berries per day, which is about 400 g (5 servings). These recommendations are driven by evidence for the benefits of eating five servings of fruits and vegetables daily.
Thus, the entire volume (400 g) is divided into five servings of 80 grams each and includes products different colors and types to ensure the intake of different nutrients. For example, it can be apples, tomatoes, pumpkin, banana, peas and eggplant.
Speaking of five servings, they mean a variety of vegetables and fruits, including fresh, canned, frozen, fried and boiled, as well as dried fruits and juices.
These 5 servings count vegetables and fruits from ready meals such as soups, stews, desserts, salads, etc.
Canned fruits and vegetables are best bought in their own juice without added sugar or salt.
1 serving of dried fruits (raisins, dates, figs) is 30 g (one heaping tablespoon). They are best eaten at lunchtime rather than as a snack between meals to reduce the impact on teeth.
Potatoes, sweet potatoes, and other starchy root vegetables do not count towards the recommended 5 servings of foods, as they are sources of starch. They have different standards. They are used instead of other sources of starch - pasta, bread, rice and other cereals and should be 1/3 of the daily menu.
There are some reservations about juices. Because juices contain a lot of sugar, it is recommended to limit their use - no more than 150 ml per day. 150 ml unsweetened 100% fruit or vegetable juice counts as 1 serving. Even unsweetened fruit juices and smoothies are limited to 150 ml per day. Juices are best diluted with water. If you consumed two glasses of fruit juice and puree on the same day, that would only amount to one serving.

How is 1 serving measured?

There is a rule for this: one serving of vegetables, fruits or berries is the volume that fits in your handful. In addition, you can focus on cups, not handfuls. Thus, the norms of consumption of vegetables and fruits in the USA and Canada are calculated.

One serving for an average adult is, for example: 1 average carrot, 1 medium tomato (or seven cherry tomatoes), cucumber, 1 banana, 1 apple, one peach, 3 apricots, 2 plums, 7 strawberries and 14 cherries, 3 tablespoons canned corn or peas, 2 tangerines, 1 orange, 4- 5 mushrooms, 2-3 broccoli florets, a piece of watermelon, 5-6 prunes, 150 ml of 100% juice.

Boiled vegetables and legumes are measured as follows. Three heaping tablespoons of cooked vegetables such as carrots, beans, beans, peas, or corn, or 5 cauliflower florets count as one serving.

Should You Eat More Than 5 Servings of Vegetables and Fruits a Day?

Many nutritionists around the world have advised increasing the recommended amount from 5 to 8 servings per day in order to reduce the risk of mortality.

However, on July 29, 2014, the medical journal BMJ published an article analyzing 16 different studies conducted in the United States, Europe and Asia, and in which more than 835,000 people participated, of which approximately 56,000 have since died.

It was noted that the risk of premature death from all causes was reduced by 6% for each subsequent serving of fruits and by 5% for each subsequent serving of vegetables, up to and including five servings per day, but after five servings per day, this risk reduction ceases to apply. At the same time, the risk of death from cancer was not related at all to the amount of fruits and vegetables consumed. From eating more than five servings per day, there was no further reduction in the risk of death from different reasons, including from cardiovascular diseases. This is apparently related to handicapped digestive system digestion and absorption of nutrients from fruits and vegetables.

Thus, the body does not receive additional benefits from the excess consumption of fruits and vegetables.

eating large quantity vegetables and fruits, you run the risk of excess weight and possibly digestive problems. In any case, experts do not advise overeating - even if you do not eat fast food, but the healthiest food. Only if you lead a very active lifestyle, vegetables and fruits, you can eat a little more than average.

Anyone who has thought about their diet, proper nutrition, wondered how much a person needs to eat vegetables and fruits per day. My little note is about this. So,

RATE OF VEGETABLES PER DAY: 300-400 g

This is the minimum amount of vegetables recommended by the World Health Organization for everyone. If you eat more, it will only be for the better. The principle of diversity in relation to vegetables is realized in the fact that it is very desirable to include in the daily diet both cooked (stewed, boiled, in soups / soups / borschts, grilled) vegetables, and fresh, i.e. raw (in salads and snacks). Make sure that this rate does not completely overlap with starchy, satisfying vegetables (potatoes, beans, beans, peas, lentils).

NORM OF FRUIT PER DAY: 200-300 g

As with vegetables, specified norm fruit is the bare minimum. It's good if you eat even more fruits, because 200-300 g is just a large apple, a couple of peaches or a full cup of berries, which is not so much. When we talk about fruit, we mean fresh and freshly prepared fruit (such as peaches in pies, scalded pears in fruit salad, or oven baked apples). Know that fruits from jam or compotes no longer have an impressive set of useful properties.

Minerals, antioxidants and fiber necessary for a person for good health . 5 servings vegetables and fruits per day - the most necessary minimum, in the absence of which the risk of developing diabetes, cardiovascular, cancerous and various chronic diseases. It is desirable to eat not the minimum 5, but 9 portions of fruits and vegetables in a day. Since the mid-1990s, government programs have been operating in many countries under the slogan 5+ per day.

Vegetables and fruits daily. Let's count?

One serving for each person is considered the volume fruits and vegetables that fits in his handful. A handful of a five-year-old child is much smaller than a handful of an adult man, respectively, and their portions also differ. Ease of use of the program 5+ per day- in its visibility and lightness. No need to count calories or weigh food.

How vegetables and fruits fit in one serving of an adult? In the middle one, for example: 2 tangerines, half a large grapefruit, 1 large tomato, several strawberries, 2-3 broccoli inflorescences, a bowl of vegetable salad, medium carrots, a few prunes, a glass of 100% juice with pulp, 3 tablespoons with on top of corn or peas ... Five servings vegetables and fruits for an average adult in weight equivalent is about 400-500 g, which is in line with WHO recommendations.

Each separate view vegetables and fruits can only be counted as one serving per day, no matter how many you eat. This means that 5 apples, a pound of asparagus, or a liter of various juices per day only count as one serving each. An important part of the program 5+ per day is diversity, because it is it that provides the body with the optimal amount and combination useful substances from vegetables and fruits.

Only healthy vegetables and fruits

5+ per day are counted fruits and vegetables eaten in any form: fresh, stewed, baked, in salad, canned, dry or included in the composition of dishes (soups, stews, etc.). Better eat vegetables and fruits from different color groups both raw and ready-made during the day.

Prepare and eat vegetables and fruits in a peel (potatoes, parsnips, carrots, tomatoes), it contains increased amount antioxidants.

What vegetables and fruits are healthier: raw or stewed, baked?

Contrary to popular belief, not always raw vegetables and fruits are healthier than cooked ones. For example, the content of antioxidants in chopped boiled, baked or stewed carrots is three times higher than their content in a raw vegetable. The researchers at the University of Arkansas who conducted this study suggest that the increase in antioxidant levels is caused by a complex plant compound, phenolic, released from cells. Triple release of phenolic becomes possible due to the softening of the tissue as a result of heating. Now scientists are continuing the study to compare whether the antioxidants from boiled and raw carrots are equally well absorbed by the body and are able to fight free radicals.

Eat vegetables and fruits with pleasure

It is important not only to “shove” as much as possible into yourself every day, but eat vegetables and fruits with pleasure! Meet new recipes and new cuisines for you. Cooking familiar dishes from the "standard" set for your region vegetables and fruits, be creative.

How to eat more vegetables and fruits

Place bored or overripe fruits in a blender and make a delicious smoothie (fruit cocktail)
Add fresh fruits and berries to cereal, muesli or oatmeal for breakfast
Put more fresh vegetables in your usual sandwich or sandwich
For a snack, take fresh stalk celery, carrots, cauliflower and eat these healthy vegetables raw with salsa, guacamole, natural herb yogurt or other healthy vegetable sauce
Cut the vegetables available at home into medium pieces, boil in a strong broth with spices and puree in a blender. Serve soup puree with a spoonful of sour cream or cream, nuts, seeds or cereal toast
Make frozen fruit candies by pouring 100% juice with pulp into special plastic molds and placing them in the freezer overnight. Instead of fatty ice cream, make a frogurt or sorbet with fresh fruits and berries