Fit maker Fruit and Vegetables

Fit maker Fruit and Vegetables:

Five servings a day - so you go!
The more fruits and vegetables, the better for your health. Experts recommend at least five servings daily. How does it work in everyday life? Tips and recipes can be found here

Studies have shown who regularly greater quantities of fruit and vegetables eaten, reduces risk for cancer, diabetes, obesity or heart disease. Fruit and vegetables are rich in so-called secondary plant substances. The highly helpers to health in many ways. Known representatives are, for example, carotenoids in carrots, polyphenols in grapes, Sulfides in garlic, glucosinolates in cabbage or terpenes in citrus fruits.

To the best possible health effects, we should at least five daily servings of fruit and vegetables to eat. The nutrition experts recommend and leading health organizations like the American Society for Nutrition and the American Cancer Society. These are also members of the health campaign "5 a day", which is for a higher fruit and vegetable consumption committed.

It is also important for the varieties from to change. The more different secondary plant substances we take with us, the better the protective effect. But secondary plant substances are not the only maker Fit: Fruit and vegetables also provide valuable vitamins, minerals and fibre.

How much is a serving?

Five servings a day - that sounds complicated, but it is quite simple. Adults should daily total of about 600 grams of fruit and vegetables to eat, ideally to 3 servings of vegetables and 2 servings of fruit. That does not mean that the amount to five servings split. The decisive factors are the total of 600 grams. The practical measure of a serving is one's own hand: 5 servings = 5 times a "handful". Thus, each of the quantities it needs.

1 portion of fruit or vegetables is, for example:
-- 1 apple, 1 orange or 1 banana (1 handful of large, whole fruit)
-- 2 small hands full fruits such as berries, grapes
-- 1 handful of an crushed vegetables as 1 kohlrabi or fennel bulb, 1 large tomato
-- 2 hands full salad or crushed vegetables (Broccoli sprouts, Brussels sprouts)
-- 1 handful of dried legumes (lentils, beans)

A portion of fresh fruit, you can also times against 1 / 2 handful of (25 g) dried fruit exchange. In addition, a glass of fruit or vegetable juice - preferably freshly squeezed - one of the 5 servings replace. Also nuts in small quantities (1 / 2 handful of equivalent to about 25 g) may occasionally 1 portion cover.

Tips for every day

The first portion, you can easily with breakfast. Do you eat a cereal with 1 apple, 1 orange or 1 banana. Muesli muffel can also her favorite sandwich and enjoy a glass of orange juice supplement or 1 handful of fresh fruit to eat. Morning session covers a sandwich with 1 handful of Nibblers vegetables (carrot, cucumber slices, tomato) the second portion. You can lunch with crispy vegetables or salad again one to two servings. Simply doubling the portion of vegetables that you eat anyway. After lunch provides a further portion of fruit. Are you pure too boring, mix it with yogurt or curd. At night you have a salad, vegetable soup or a fresh Nibblers vegetables reached your target - without weighing and measuring. Do it simply, as much as possible to eat vegetables, as a supplement or main dish, but also as Nibblers raw vegetables or salad.

Make sure you have colorful variety. In winter, frozen vegetables also a valuable alternative to fresh vegetables. It is fine for quick vegetable dishes, soups, sauces and on raunds. Desserts such as milk or rice pancakes are great with fresh or frozen fruit operation.

Do something very quickly, are also ready meals. A lush occupied vegetable pizza or a vegetable dish from the freezer can also contributed to the daily ration vegetables.