Hi everyone, here is the latest question from Foodpicker.org.
I have pre-diabetes and am trying to lose weight. How many servings of fruit and veggies should I have each day?
Fruits and vegetables can be one of your best friends when in comes to controlling your diabetes and weight loss. I would recommend starting by following the USDA food guide pyramid (www.mypyramid.gov) of 2 cups (2-3 servings) of fruits and 3 cups (3-5 servings) of vegetables per day. This is a good basic minimal requirement. Remember, these foods are low in caloric density so they will aid in weight loss since you will be able to eat the same volume of food without getting as many calories as some other more caloric dense alternatives. Try to add 1 serving of fruit and 1-2 servings of vegetables to each meal. As well, consider utilizing them as a snack with an additional protein source (such as peanut butter and apples). Remember, even though you have diabetes, the general requirements for fruits and vegetables are good to meet to ensure that you are receiving all the vital nutrients you need in a day. If you are very dedicated at getting in your fruits and vegetables, the DASH diet (Dietary Approach to Stop Hypertension) published by the National Heart, Lung and Blood Institute (www.nhlbi.nih.gov) recommends 8-10 servings of fruits and vegetables per day. This exceeds the general requirements but is a great number when trying to keep calories low and has been shown to help in heart health. Remember, to keep adding color to your plate and that will help you succeed in meeting your daily goals for fruits and vegetables. If you are interested in more information, the links above will lead you to the USDA and National Heart, Lung and Blood Institute websites for more information about the food guide pyramid and DASH diet.
jschapman
