Fruits and Vegetables, how much of it do we really need

My Uncle recently survived prostate cancer and all of a sudden he became an advocate of the fruit and veggies diet. lately there has been a lot of stories about people fighting cancer on their own with fruits and veggies.

A lot of recent research also show that certain fruits and vegetables are able to prevent or fight certain cancers and other diseases.

We have all probably heard that experts advise  that we  eat five servings of fruits and vegetables a day. Most of us have, but do you really know what that means? Does it mean three vegetables and two fruits? Four veggies and one fruit? Five fruits and five veggies? Which? Then what does a serving mean? It’s all very confusing.

Running around  in search of answers. I found that there is not only confusion among the experts but now the guidelines have been changed . There is a new slogan now  called “More Matters.” This is replacing five a day. Meaning the more veggies and fruits you take the better.

We know that eating fresh fruits and vegetables is important for good health and weight control. According to the CDC:

Compared to people who eat only small amounts of fruits and vegetables, those who eat more generous amounts — as part of a healthy diet — are likely to have reduced risk of chronic diseases. These diseases include stroke, Type 2 diabetes, some types of cancer and perhaps heart disease.

According to Rachel Beller RD, founder of the Beller Nutritional Institute,

When it comes to getting “real protection” from eating fruits and vegetables, I prefer to go along with a more protective approach that the American Institute for Cancer Research recommends. It’s not about getting five a day, it’s about getting at least five a day, as a minimum requirement. I encourage my patients to aim much higher and go for seven to 10 standard servings a day. (Approximately 4-5 cups) If you think about it, a serving isn’t that much. A serving would be:

• ½ cup of fruit

• 1 medium piece of fruit

• ¼ cup of dried fruit

• ½ cup (4 ounces) of 100% fruit or vegetable juice

• 1 cup of leafy vegetables

• ½ cup of cooked or raw vegetables

My overall approach is to go heavier on the vegetables, (approximately 5 servings) and lighter on the fruit (approximately 2-3 servings). And fresh is always best!

Now that experts recommend more than 5 daily servings of fruits and vegetables ,most of us don’t get the recommended amount, possibly because cooking with fruit and vegetables is perceived too time-consuming after a hard day at work and partly because we do not see fruits and veggies  as food. I mean who wants to have carrots and apples for breakfast?Imagine having to get home and ask "whats for dinner?" and Mum says: "banana, cucumber and pineapple"! I am sure you'll scream. Who wouldn't.

What if you dinner looks just like this?

Whether we like it or not, getting the recommended amount may be difficult. I know of people who don't take 5 servings a week let alone 5 servings daily. 

Here are a few more excuses we usually give

Lack of time for healthy shopping

You don't have to do a special shopping for fruits and veggies, just include them in your regular shopping

5 fruits/veggies  a day is too expensive

• Choose fresh fruit and vegetables in season, not only are they cheaper they will also be most flavoursome and at their best. 
• Markets also tend to be cheaper than supermarkets, particularly if you catch them when they are packing up for the day. 
• Alternatively opt for natural supplements containing fruits and veggies 

Dislike For Fruits and Vegetables

With such variety of tastes, it's hard to believe anyone can dislike them all. There must be one that you like a little bit. Also remember that tastes change as you age and therefore things you detested in your youth (like spinach...) may be a lot more palatable now! Try a different fruit / vegetable each week until you find some you enjoy. 

Working Your Way to Five A Day

Make it a mission to start working to your five a day quota. Remember you don't have to include all five portions overnight - your body probably won't thank you for it! (A sudden change can cause uncomfortable bloating and gas). 

Still finding it difficult to take your Five a day?, try this and you'll thank me later
https://aimglobalus.wordpress.com/2016/07/26/liven-alkaline