Love Veggies? How to Eat the Right Amount of Vegetables and Fruits?

Love Veggies?

If you talk to vegetable lovers, they will be happy to share their love for veggies and even fruits in any party.

But when you ask if you are taking enough or taking more?

Many people stumble on this question. So I decided to investigate further and share my report with you.

Before I continue with this article, I will also an article from vegetable haters perspective next time. So don’t forget to check out that article.

Now back to the question…

 

How to Eat the Right Amount of Vegetables and Fruits?

You will be surprised that there is a governmental guideline on this. It is called “Dietary Guidelines for Americans” and it is issued by the US Department of Agriculture.

Want to check out and get the access to this document?

Click at the below image to access the full policy document if you want to read it further:

But I know most of the people want straight answers and want answers which are good from the layman’s perspective.

The correct answer is that how much to eat depends on your lifestyle activities such as the following:

  • Are you very active?
  • Are you moderately active?
  • Are you lightly active?

So you decide which category you belong to because that’s going to give you the right answer.

Here are the guidelines simplified for the educational purpose only:

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A. For Highly Active Men

  • Aged from 19 to 30 years: Total 6.5 Cups = 4 Cups Veggies + 2.5 Cups Fruits
  • Aged from 31 to 50 years: Total 6 Cups = 3.5 Cups Veggies + 2.5 Cups Fruits
  • Aged from 51+ years: Total 5 Cups = 3 Cups Veggies + 2 Cups Fruits

B. For Highly Active Women

  • Aged from 19 to 50 years: Total 5 Cups = 3 Cups Veggies + 2 Cups Fruits
  • Aged from 51+ years: Total 4.5 Cups = 2.5 Cups Veggies + 2 Cups Fruits
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A. For Moderately Active Men

  • Aged from 19 to 30 years: Total 5.5 Cups = 3.5 Cups Veggies + 2 Cups Fruits
  • Aged from 31+ years: Total 5 Cups = 3 Cups Veggies + 2 Cups Fruits

B. For Moderately Active Women

  • Aged from 19 to 50 years: Total 4.5 Cups = 2.5 Cups Veggies + 2 Cups Fruits
  • Aged from 51+ years: Total 4 Cups = 2.5 Cups Veggies + 1.5 Cups Fruits
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A. For Lightly Active Men

  • Aged from 19 to 50 years: Total 5 Cups = 3 Cups Veggies + 2 Cups Fruits
  • Aged from 51+ years: Total 4.5 Cups = 2.5 Cups Veggies + 2 Cups Fruits

B. For Lightly Active Women

  • Aged from 19 to 30 years: Total 4.5 Cups = 2.5 Cups Veggies + 2 Cups Fruits
  • Aged from 31 to 50 years: Total 4 Cups = 2.5 Cups Veggies + 1.5 Cups Fruits
  • Aged from 51+ years: Total 3.5 Cups = 2 Cups Veggies + 1.5 Cups Fruits
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While talking to people I got the same answer from almost everyone that how to take so many servings of the veggies and fruits in a day.

I think this is a common problem and some have found the answer in their own creative ways and some of these ideas are as follow:

  • Start your breakfast with fruits and end your day with fruits
  • Start your lunch and dinner with Salad and end it with fruits
  • Go for a blend of fresh fruits and veggies along with Green Veggies Powder which can be taken along with juice or smoothie or protein
  • Some take more of greens powder along with less of fresh greens and some the other way round

In fact I noticed that there is a growing trend towards taking greens powder by a large number of Americans due to various reasons such as not taking enough veggies, hard to take so many veggies, no time for this, I like it but I can't take so many, taking in a smoothie is easy, I am active and I like to take it along with my protein powder and the list goes on...

I asked the people how do they decide which greens powder is the right one for them.

Here are the answers I got:

  • Normally greens powder are not tasty due to high amount of veggies and fruits. So I like to take the sweeter one which I can dilute as much as I want.
  • I don't care for the taste and prefer the all natural ones
  • I like the one which comes with probiotics
  • I like the one which comes with prebiotics and probiotics
  • I like the one which has a good balance between veggies and fruits and other good ingredients.
  • I can keep sharing but a majority of the answers do fit in the above categories.

Even though there are many choices in the market and I can't recommend any one brand but the below brand met all of the above criteria:

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The only challenge with the above product is that it is not available outside the USA. So if you live outside USA, you can check a similar one in your own country.

More in the next article...

DISCLAIMER: I am a reporter and not a health care practitioner. Please consult your physician before using any type of greens powder for health purposes. Statement related to any type of health benefits have not been evaluated by the Food and Drug Administration and products referenced in this article are not intended to diagnose, treat, cure, or prevent any disease.

 

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