Fruits and Vegetables
Servings, or Cups or What?

Fruits and vegetables are the two most important food groups from a nutrition stand point. In the USDA recommendations and food pyramid there are 5 groups. They are grains, vegetables, fruit, milk and meat and beans group. I personally think nuts and beans should be separate or with vegetables. It has been shown that the body can function just great with fruits, vegetables, grains, legumes and nuts. The milk and meat group not so much if any.

Again the government is stating we should eat a balanced diet from all groups. I do not agree that is necessary or optimal. I am not a vegetarian but thousands of people are and they seem to actually live longer on average. That in itself shows you do not have to eat from every group, it can be a personal choice.
Research shows more fruits, vegetables, legumes, grains and nuts and a lot less of everything else is better for optimal health. Research also shows that restricting your calorie intake could equal longer life span. The one thing the USDA or other government branches do not seem to talk about or write about is the number of toxins in some of the food groups. The meat and dairy products are full of hormones, pesticides and insecticides. In most but not all meat and dairy there are dangerous levels of chemicals, some you do not want to know about. If you want to eat from these groups please eat organic and grass feed. meat, range feed chickens and egg products. Fish is also now contaminated but northern salmon and fish from deep waters is cleanest.

About Serving Sizes
Back to fruits and vegetables, because it is here the antioxidants and other nutrient rich chemical compounds are located. Here is what I have used to simplify.

First I went to the CDC web sight. On their home page you enter your age, sex and physical activity level. This told me I need 2 cups of fruit and 3 cups of vegetables every day based on 2200 calories a day. I try to keep my calories around 1800 and my fruits and veggies servings around 12. And with these supplements I have no problem doing that.

The CDC goes on to say” Because men often need more calories than women, most also need more fruits and vegetables than women. However, they are less likely than women to eat the recommended amounts. 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.” The USDA states high quality supplements can also be taken to reach the desired amount off servings.
The next step using the CDC formula is to figure out which fruits and vegetables and what size portion you need to eat. Again using the CDC example, below are examples. The web site said I need 2 cups of fruit and 3 cups of vegetables per day. I personally believe we need at least double the CDC recommendations but that is just me.

For example 1 cup equals:
• 1 banana
• 1 small apple
• 1 medium pear
• 1 large orange
• 1 large bell pepper
• 1 medium potato
• 1 large ear corn

Examples of ½ cup
• ½ grapefruit
• 6 baby carrots
• 1 large plum
• 4 large strawberries
• 5 broccoli florets
• ½ banana

Another way to figure vegetables.
Recommended 3 to 5 servings of vegetables a day
• 1 cup raw leafy vegetables 1 serving
• ½ cup of cooked vegetables 1 serving.
• 1 ear of corn 1 serving
• 1 medium potato 1 serving
• ½ cup vegetable juice 1 serving

Recommended 2 to 4 servings of fruit a day.
• 1 banana 1 serving
• 1 medium apple 1 serving
• 1 orange 1 serving
• 1 grapefruit 1 serving
• ½ cup fresh, frozen or canned 1 serving
• ¾ cup juice 1 serving
• 1 kiwi 1 serving
• 1/2 cup fresh berries 1 serving

Do not let the number crunching get to you. As the saying goes “close enough for government work” Get as close as you can and don’t worry about it. The point is to eat as many fruits and vegetables as you can. They are very low in calories comparably speaking, especially vegetables. Eat less total food if you can, most of us are overweight as it is Just slowly cut your food intake, listen to your body. Balance is important. Get all your vitamins and minerals a good multi vitamin is best. Get enough good protein, whey protein is best. The carbs seem to take care of themselves but eat more complex carbohydrates. Stay away from processed food. Try hard not to eat refined sugar. Cut down on sodium intake. Stop smoking and drink alcohol and soda pop in moderation. Sorry about the sermon. Relax, have fun find joy in everything.

Fruits and Vegetables To Antioxidant Super Foods