Contents:
- Medical Video: Eat 5 Fruits & Vegetables a Day
- How many servings of fruit and vegetables are recommended in a day?
- Fruit portion
- The portion of eating vegetables
- Why do you eat less fruit than vegetable servings?
Medical Video: Eat 5 Fruits & Vegetables a Day
Have you eaten fruit and vegetables every day? Yes, suggestions for eating fruits and vegetables you must have heard before. In fact, you might have applied it, by adding vegetables to the eating menu and eating fruit as a snack. But how much do you eat? Is it in accordance with the conditions that should be? Here is a guide to eating the right fruits and vegetables.
How many servings of fruit and vegetables are recommended in a day?
The World Health Organization and the Indonesian Ministry of Health, have determined the portion of fruit and vegetable food that is ideal for healthy people, namely:
Fruit portion
In a day, you have to eat at least 150 grams of fruit. In 150 grams of fruit you can get 150 calories and 30 grams of carbohydrates.
One serving of fruit is equivalent to one small red apple, or a medium field orange, or one piece of melon, or one small Ambon banana. You can divide your fruit ration into several meals, whether it's divided into three or more times.
For example, you decide to spend your fruit rations in three meals, so you can eat one portion of fruit in one meal. You can also change the type of fruit you eat, the more variety the fruit is eaten the better the nutrition.
The portion of eating vegetables
Vegetables have more portions, you have to spend at least 250 grams of vegetables or equivalent to two and a half servings. B
remember the calculation of one portion? Look, one serving of vegetables is the same as a glass of vegetable starfruit that has been cooked and drained of water. You can divide it into three meals. For example, in the morning you consume half a serving of vegetables, lunch one meal, and at night spend the remaining portion.
100 grams or one cup of spinach, kale, eggplant, cabbage, cauliflower, broccoli and beans, contains 25 calories, 5 grams of carbohydrates, and 1 gram of protein. As for red spinach, melinjo leaves, young jackfruit, cassava leaves, and papaya leaves have higher calories in the size of 100 grams, which is about 20 calories, 10 grams of carbohydrates, and 3 grams of protein.
However, you can be free to eat cucumbers, watercress, turnips, or mushrooms, because these types of vegetables do not have calories.
Why do you eat less fruit than vegetable servings?
In accordance with the principle of balanced nutrition issued by the Ministry of Health, you must eat lots of vegetables and enough fruits.
Why do vegetables have to be eaten more, while consuming just enough fruit? Indeed, vegetables and fruits have the same nutritional value, many contain vitamins, minerals, and fiber. But be careful with fruits, because some types of fruit have a high amount of sugar.
The sugar in the fruit is called fructose, one type of simple carbohydrate that can increase your blood sugar. The more mature the fruit, the higher the amount of fructose and glucos, resulting in a sweet taste.
For some groups of people - like people with diabetes mellitus - this must be considered because eating very sweet fruit can make blood sugar rise quickly.Not that eating fruit is not good, but you should follow the recommended portion of fruit and vegetable meals - for normal and healthy people. If you experience a certain medical condition, then maybe your fruit and vegetable meal will be different from a healthy person.
