We need to talk now about the right amount of fruits and veggies we need to have on a daily basis.
It is recommended that you get 8-12 servings of veggies and fruit every day.
To put it simply, a serving is equal to any of the following:
- one medium sized fruit
- 1/2 cup of raw chopped fruit or veggies
- 1 cup of raw leafy veggies
In addition, you should be sure to include at least 2 servings of each with every meal.
Here is a good example of what 10 daily servings can consist of:
- 1 apple
- 1/2 cup of pineapple
- 1 cup of frozen berries
- 1 cup of spinach
- 1 tomato
- 1 avocado
- 1/2 cup of green peppers, 1/2 cup of red peppers, 1/2 cup onion and 1/2 cup of mushrooms
You can use these servings in several ways for your daily meals – a breakfast omelet, a morning snack, added to a lunchtime salad, mixed into a Super Shake or as a side for dinner.
If your fitness goals include fat loss, you should eat more vegetables in proportion to fruits because veggies are less calorie dense. So a typical daily ratio for this goal would be 5 veggies for every 1 fruit.
Let’s say that performance enhancement or muscle gain are your goals. In this case, the ratio of veggies to fruit can be more like 3 veggies to every 1 fruit.
Another great source for daily recommendations is to consult the Food Pyramid – click here for more information and printables to help you plan.
Next up, we will talk about preparation strategies.