Weight Loss Story, Safe Weight Loss, Weight Loss PictureHow to Get Your Five to Nine Servings of Fruit and Vegetables a Day

The new food pyramid recommendations are out and it looks like it is time to head to the farmer’s market for fresh fruit and fresh vegetables. It is suggested that you eat five to nine servings of fruit and vegetables a day for optimal health. Understanding the suggested serving amounts of each subgroup of fruit and vegetables can help you improve your diet.

Gotta Love Those Veggies

The new food pyramid divides vegetables into five subgroups and suggests you try to eat from each subgroup over the course of a week. To make this task easier, consider which vegetables you like from each subgroup and how you might be able to work the amounts recommended into your weekly diet.

Dark Green Vegetables

The new food pyramid recommends you eat approximately three cups of dark green vegetables like broccoli, bok choy, romaine lettuce and spinach a week. Try broccoli as a delicious side dish or add a few broccoli crowns into omelets, quiches or casserole dishes. Make a stir fry with bok choy, tofu and snow peas. Consider eating a salad as your lunch entree and add a side salad as a mainstay in your dinner menu.

Orange Vegetables

Filled with vitamin A and antioxidants, it is now recommended that you eat two cups of orange vegetables such as sweet potatoes, carrots and squash each week. Try a handful of baby carrots while you watch television, bake a sweet potato like you would a traditional baked potato or make yourself an acorn squash stew.

Dried Beans and Peas

A fantastic blend of protein and fiber, dried beans and peas such as kidney beans, lentils, split peas, soybeans and tofu can be a satisfying mainstay in your diet. The new recommendations are to consume three cups a week, so add some garbanzo beans to that pot of chili or make a tasty rice and beans dish instead of using meat for dinner.

Starchy Vegetables

America’s favorite vegetables are typically found in this category. It is recommended that you eat between three cups (for women) to six cups (for men) a week of potatoes, corn and green peas.

Other Vegetables

Have you been scanning the list for cauliflower, tomatoes, brussel sprouts or green beans? Don’t worry. You’re supposed to eat lots of these as well. Try to work about six to seven cups of these into your weekly diet plan. Slice up a tomato straight from the garden and sprinkle a little salt and pepper on it for a delicious snack or munch on sliced peppers with low-calorie salad dressing.

Fruit, Sweet Fruit

Whether you lean towards tangy or sweet, fruit can be a perfect snack or dessert. The new pyramid guide considers any canned, whole, cooked or dried as a good source of fruit, but it suggests you go light on fruit juices. Try to fit in one to two cups of fruit a day, or seven to fourteen cups of fruit a week.

For more information on food guide pyramid, visit the health section of Life123.com.

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