9 fruits and vegetables?

[JulieM]

I've been pondering the daily fruit and vegetables recommendations lately. I think it's 2-4 fruits and 4-7 vegetables. And I can't seem to make this happen in my diet without a lot of mental energy and planning. I was wondering if you guys feel the same way.

Breakfast is usually whole grain cereal with soy milk, a serving of fruit and a boiled egg. Lunch is half a sandwich and veggy soup, or toasted whole grain bread with peanut butter and a serving of fruit, on sometimes a tossed salad with cheese and crackers. Then dinner is a lean meat or pasta, with a couple of vegetables. Sometimes in the afternoon I'll have a snack of nuts and fruit. This seems fairly healthy and balanced to me, but that means on the days that I don't have a salad for lunch, I'm only getting 2-3 fruits and 2-3 vegetables, so I'm not even getting close.

If I wasn't watching calories in a life-long effort to lose a few poinds :rolleyes: I'd add some juice at breakfast for another fruit, and add a tossed salad at dinner, which would bring me in line with the recommendations I think. I like salads but I don't want to eat them every day.

I know that there are many of you, like me, that are always watching your calories. Do you run into this same problem? Any suggestions on how to do better? I don't feel like I can substitute some of my protein and carb calories for more veggies because I feel my body needs those plus I don't want to be hungry all the time. I'm sure I'm not coming closing to the recommended servings of grains each day as it is, and certainly my protein intake isn't particularly high.

Please share your thoughts!

[shoyski]

My thoughts aren't going to supply any answer but I hope it makes you feel better, at the very least. :) The way I see it, what you are eating sounds like a very healthy diet. I also try to eat healthy.

I see the pyramid as a guide. I don't see how I can possibly eat all of what they recommend without chowing day and night. I refuse to worry about whether I'm meeting the recommendations or not. The stress that comes from worrying or trying to figure out a better way is not good for the body either. I"m sure there are plenty of people who are able to figure the pyramid out that can help you with suggestions. Let's hope one of them reads this thread. :D Good luck!

[Pico]

I used to feel the same way--how was it possible for someone to eat seven or eight or nine servings a day? Now, though, I wonder how I could have eat less than that! I'm not trying to cut calories, though, so I suppose that makes it easier. OK, this isn't really a helpful post, but I hope others will have more to offer...

[gracey]

I have found that if I pay attention, I am actually eating more than just one serving of a fruit or vegetable at a given time. I think portion sizes are really pretty small when you get right down to it. That is not fun when you are counting calories/portions, but if you are trying to get a number of servings of spinach, it helps.

[HeatherTx]

One thing to remember too is that a serving of veggies is only 1/2 cup cooked or 1 cup leafy greens. If your salad is big you are probably getting 2-3 servings (maybe 2 cups of greens plus whatever other veggies you put on) then your dinner veggies might be 1 or 2 more servings.

My problem is fruits. I do really good with veggies because I keep cut up veggies in the fridge for all day munching. I at most get 1 serving of fruit a day. I try to do better but I never seem to get the recommended fruits. I do better in summer with strawberries, blueberries, melons etc. but sometimes in winter I get 0 servings.

:eek:

[chefamy]

One thing I enjoy is a refreshing side of fruit with dinner, to cool off my palate. At a Japanese restaurant we like, there is always that one precious orange slice on the plate with our (spicy) food. Half an orange, depending on the size, is one extra serving in your day.

Or fruit salsas on your fish or meat would be a good idea.

Just some thoughts.

[Valerie226]

I agree about serving size. We have salad every dinner & I'm sure it's 3-4 servings. typical would be spinach/lettuce, part of an avocado, cucumber & tomato. or chopped carrot or pepper. lettuce & tomato or ed cukes on your sandwich? add some raisins or blueberries to your cereal. Does the soup have vegies in it? that's part of a serving. If you have tomato, eggplant, mushroom sauce on pasta that's another couple. Salsa is vegies & maybe fruit. Most of us probably get in lots of fruit & vegies that don't measure 1/2 cup but still count. I go for variety even if the serving is not a full serving. Your diet sounds great to me.

[wallycat]

I agree with a lot of what has been said...
the 9-10 goal is for those consuming maximum calories so that a larger portion of what they eat will be healthier power-house foods.

From what you've indicated you eat, I think you are doing well.
Of course, one can say there's always room for improvement, but health professionals are trained to say that :D ;)

Generally, a good guideline is to divide up your plate and make sure that 1/2 is fruits and veggies, 1/4 is protein and the last 1/4 is carbs.
Don't get too caught up with how to count things..corn can be a carb or a veggie, etc. and as stated, watch portions as larger fruits and big bowls do count as more than one :)

Overall, eat a variety of fruits/veggies and if you are given an option, pick those that show higher antioxidant content (brighter, deeper colors). Some days you'll do better than others...the goal is to include more of these OVERALL in your diet rather than fixate on each day.

Good luck and congrats on your good eating
p.s.make sure your sandwich bread is whole grain :D

[Gilgamesh37]

So, do grapes count?
um, like if you consume them as, er, wine?
If so, then I think most days I probably do pretty well..... :o

[wallycat]

grapes count, but red grapes contain the highest antioxidants...and it's always a good idea to switch around what you eat.
One: because you get a variety of antioxidants and phytochemicals and
Two: to lessen the possibility of developing an allergy (in those prone to allergies).

They do make red seedless now too :)

editing to say: I just re-read your post and wine is a powerful antioxidant, but unfortunately, no, it does not contribute towards fruit/veggie consumption :( :(

[SusanMac]

You mentioned that you didn't want to eat salads every night with dinner. Us, too, even though we like them a lot. While side salads aren't too filling, we tend to have roasted vegetables for many dinners and they are much more filling. A side of roasted zucchini, carrots, green beans, cremini mushrooms and onions sprinkled with balsamic and fresh or dried herbs is way yummy, fast, easy and very satisfying. yet wouldn't add significantly more calories than a salad.

[momcancook]

Hello everyone!!
Someone posted a question awhile ago regarding fruits and vegetables in a different form. Is there any nutritional or fiber difference in a pureed fruit or vegetable? Like in a smoothie or soup?
Would breaking down the fibers in the skin of an apple (or carrot,or berry), for instance in a hi-powered blender,affect the fiber? I find its easier to get fruit into my family this way.
TIA

[wallycat]

If you're using the whole fruit and ingesting the whole fruit, then you are getting all of the fiber/nutrients whether they are pureed or eaten out-of-hand.
If you peel, then you're losing fiber and some nutrients...but still better than a sugar breakfast :)
Berries should be fine pulverized in a blender...frozen, fresh or canned.

[JulieM]

Thanks everyone for your support and suggestions--lots of good ideas besides the usual salad!

Wallycat, your message makes sense that if I'm consuming less calories, then it should be fine to eat fewer fruits and vegetables, so long as they make up a good portion of my day's calories. If and when I ever get to maintaining my ideal weight:rolleyes: :rolleyes: :rolleyes: , I'll try to make the first calories I add back to my diet from fruits and vegetables.

Speaking of fruits and vegetables, I had a salad with dinner tonight made of romaine, mandarine oranges, blackberries and red onion. Yum!

[glitterbug]

Hey there, I am in agreement with the person that posted that the 9 servings (or whatever it is) is for the bigger people that are eating the max calories possible. I typically eat about 2-3 fruit and 3-4 veggies which is not too far off from where you are. I do watch my weight, I am petite and get about 1700-1900 calories a day. I think 6-7 servings between the two is about right.

I've tried the more servings - it can be done if you work at it but I didn't feel as good with all those extra veggies piled on. It was just too much of a good thing, ya know?

Just to give you some idea, I might eat raisins w/breakfast then late morning I have a snack of 2 pieces of fruit. Lunch tends to be on the late side, I eat 1-2 servings of veggies and another 1-2 servings at dinner. At dinner I usually go back for seconds on the veggies. Hope that helps :)

[JulieM]

Thanks, glitterbug, for the tips. I am also small framed, and figure my maintenance calorie intake will be about the same as yours. For the time being though, I try to stick with 1200-1400 cal/day. So that will give me at least 400 more calories to get some more veggies in there as well as some more grains. I find fruits to be pretty easy, maybe too easy. I almost always pair my lunch and afternoon snack with fruit without really trying to be more creative and have veggies. Salad or raw vegetables just don't sound as appealing as a fresh plum or apple or melon. Maybe my body is still having trouble with the reduction in sugar! :p (uh oh, now I'm going to have to think about that...)

[momcancook]

...and Thank You Wallycat! That was the info I was looking for!

[Kathy B]

And don't forget to count your daily chocolate!!!! DH insists it is a VEGETABLE...after all, it comes from a plant! (Sounds good to me!:D )

[Pico]

Originally posted by Kathy B
And don't forget to count your daily chocolate!!!! DH insists it is a VEGETABLE...after all, it comes from a plant! (Sounds good to me!:D )

Absolutey! Aren't beans good for you? :p