How many vegetables and fruits should you eat each day? Standards and guidelines

How many vegetables and fruits should you eat each day? Standards and guidelines

How many vegetables and fruits should you eat each day? Standards and guidelines
How many vegetables and fruits should you eat each day? Standards and guidelines

According to the norms and recommendations for proper nutrition , a total adult should eat almost 1 kg of vegetables and fruits daily. At the same time, the World Health Organization notes that the lack of vegetables in the diet is one of the main health risk factors.

In particular, excessively low levels of fiber caused by eating ready-to-eat foods, while avoiding vegetables, can contribute to satiety and encourage overeating - it prevents weight loss. What kind of vegetables can (and should) be eaten every day - and what are their benefits?

How many vegetables should you eat?

The benefits of vegetables in your daily diet are based on two components. First, they act as sources of dietary fiber (ie fiber) as well as vitamins, minerals and flavonoids. Second, eating vegetables can help you better control your overall calorie intake.

It is practically impossible to consume too many calories from fresh vegetables and fruits - to exceed the norm, you will need to eat a lot of vegetables cooked in large amounts of butter. In contrast, it is much easier to exceed the norm with ultra-processed foods.

Most vegetables are so low in calories that one kilogram of cabbage contains only 250 kcal - the same as a glass of cola or reconstituted fruit juice. Potatoes are an exception, but it is quite difficult for them to overeat openly.

Why are flavonoids needed?

Flavonoids are the largest class of plant polyphenols with over 6,000 different substances. They not only give vegetables and fruits a certain color (most often red, yellow or purple), but also affect human health.

Flavonoids are often mentioned when talking about antioxidants in vegetables. The first flavonoid in history was isolated from a bell in 1936 - its advantages lie in strengthening the walls of blood vessels. The daily dose for flavonoids is 500 mg.

Norms of vegetables and fruits

Norms of vegetables and fruits

The above nutrition recommendations of the Ministry of Health indicate that about 400 g of non-starchy vegetables (ie excluding potatoes and corn), about 250 g of potatoes (of course, not in the form of chips) and 280 g of fruit should be eat every day.

As for the norm of the fruit, preference should be given to unsweetened species - such as apples and citrus fruits. Eating lots of bananas, peaches or mangoes can be associated with an excess of fast carbohydrates, especially fructose.

Examples in the daily diet

In fact, 400 grams of starch-free vegetables is not that much. One medium zucchini, eggplant or cucumber weighs about 300 g each, a large tomato - 200 g, and a small carrot - about 100-150 g.

In turn, 250 g of potatoes are one medium potato. If desired, the potato can replace the sweet potato, a similar plant with a higher mineral content.

What vegetables can be used for weight loss?

What vegetables can be used for weight loss?

The biggest benefits for weight loss are green vegetables, which contain a large amount of fiber and a minimal amount of starch - all types of cabbage (from ordinary to Brussels sprouts), green beans, as well as salads and other leafy plants.

However, it is difficult to talk about any norms or maximum figures - it all depends on the needs of a particular organism. But getting 1800 kcal from vegetables alone is quite difficult - even if they are fried in oil, you need pounds.

In addition, a drastic reduction in calories is not recommended for weight loss - it can affect the production of satiety hormones, provoking constant hunger and as a result of breakdowns and overeating. To lose weight, it is often necessary to reduce calorie intake by only 300 kcal.

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According to the recommendations of the Ministry of Health, an adult should eat almost 1 kg of vegetables and fruits every day. Despite the fact that the figure looks impressive, in practice it is 1-2 unsweetened fruit, tomato, small carrot, as well as cucumber, zucchini or eggplant.

Data sources:

  1. WHO: Promoting the consumption of fruits and vegetables around the world,  source
  2. Ministry of Health: Rational norms of food consumption,  connection