Fruits & Vegetables and Balanced Diet

Fruits & Vegetables Chart and Balanced Diet

Fruits and vegetables are very vital part of food that is to be included in your everyday diet. A balanced diet is to eat 5 times a day. In this article you can see how much fruits and vegetables you have to eat in a day and what varieties of fruits and vegetables to eat in a day. We can also come to know how to cook and eat fruits and vegetables for a healthy diet.

1. You should always set a target to eat at least 320 grams of vegetables and fruits totally in a day.
2. In a day if you are taking two portions of other ingredients (like rice, wheat, oats, barley or millet), you should eat one portion of vegetables and fruits. This proportion makes your everyday diet balanced and healthy. The ratio of food and fruits/ Vegetables must be 2:1. Vegetables and fruits are rich in vitamins, minerals and fiber and so it is significant to have it in your daily balanced diet for good health.
3. Consuming the above said proportion of vegetables/ fruits along with other foods helps you in keeping up your body mass index in control. This is because vegetables and fruits have low calories and fats basically. Try to have fruits as it is rather than mashing it or having it as juice. The fiber content in any fruits will get included in your diet only if it is taken as it is. The same way when you are cooking vegetables, try to steam cook it. Or else it is better to boil it in a closed container like pressure cooker. Do not roast it or fry it with more oil, ghee or butter.
4. Reports propose that eating 5 times a day keeps rid of major diseases like diabetes, heart problems, obesity, stroke and some kind of cancers.
5. Assortment is Vital. Various types and colors of fruits and vegetables contain various kinds of vital nutritional values like vitamins, proteins, folate, iron, zinc, riboflavin, omega, calcium, starch, fat, mineral and fiber. The colors with which the fruits and vegetables should be categorized are Green, Orange, Purple, Red, White and Yellow. Try to cover all color groups of vegetables and fruits in a day. As you have to eat 5 times in a day, try to eat one color fruits or vegetables in a meal.