An average adult needs at least 2 cups of fruit and 3 cups of vegetables per day to stay healthy. However, as per the latest reports published by CDC, only 1 in 10 adults meet these guidelines. If you enjoy junk food, the chances are you rarely eat fruits and veggies. But keep in mind that you’ll only end up ruining your health this way.
Benefits of Fruits and Veggies
Let’s take a look at the prominent reasons why you should include more fruits and veggies in your diet plan:
· Low in Calories
Fruits and veggies are low in fats and calories, which is why they can help you lose excess weight as well as maintain a healthy weight.
Fruits and veggies add color to your plate and provide you with different nutrients. Instead of munching on unhealthy snacks and eating fast food, you should enjoy these healthy food items. It’ll positively affect your physical and mental health and improve your fitness.
· Good Source of Fiber
Dietary fiber improves digestion and prevents constipation. Moreover, it also normalizes bowel movement, controls high blood sugar levels, and lowers your cholesterol levels. It reduces the risk of developing diabetes or cardiovascular diseases and also helps you maintain the desired weight.
For a high-fiber diet, you should include the following fruits and veggies in your diet plan:
- Dark-colored vegetables
· Full of Minerals
The more fruits and vegetables you add to your diet plan, the more it’ll benefit you. They are rich in vitamins and minerals and make up for your daily dietary needs. They provide you with calcium, potassium, sodium, magnesium, calcium, and phosphorous that positively affect your physical as well as mental health and help you keep fit.
How to Add Fruits and Vegetables to Your Diet Plan
If you want to add more fruits and vegetables to your diet plan but don’t know how to get started, then here are a few simple yet effective tips to help you out:
- Start by eating one extra fruit or vegetable per day and gradually increase it over time
- Try different fruits and vegetables every day, or else you may get tired of the same food items
- Prepare a simple smoothie and avoid adding sugar
- Try a sandwich of mashed avocados, diced tomatoes, onions, and spinach leaves
- Grill vegetables
- Buy ready-made salads or frozen veggies and fruits
- Stir berries and dried fruits in yogurt or oatmeal for breakfast
- Prepare a delicious omelet by adding onions, tomatoes, peppers, and mushrooms to eggs
- When you get late for work, just grab an apple and enjoy it on your way to the workplace
Eating fruits and vegetables keeps you full and controls your cravings. Aside from including these healthy food items in your lunch and dinner menu, you can also snack on fruits and veggies to maintain a healthy weight and reduce the risk of various health issues.
Remember the Health Power motto: Knowledge + Action = Power!