Taste the Rainbow..At Least 5 Times A Day!

By Shannon Sunde, HC

As a health coach, the question I get asked most is, “How big is a fruit or vegetable serving size and how many should eat per day?” I think this is a point of confusion for many, many people, how much is enough? The answer is at least five servings per day, but this response is not perfectly complete. Only 5 servings per day does not necessarily ensure perfect health is an important element: the variety. Eat a variety of fruits and vegetables each day, or a rainbow of colors, is the best way to ensure you are getting all the vitamins, minerals, fiber, phytonutirents and other micro-nutrients your body needs to function properly. Different fruits and vegetables contain different combinations of nutrients and fiber, and eat a wide variety will get you, and your metabolism, maximum benefits. So what is a serving? Here are some helpful tips:

  • One serving is 1/3 to ½ cup of any given fruit or fresh, frozen or canned vegetable and a heaping tablespoon of dried varieties.
  • A glass of 150 ml of 100% fruit and / or count of vegetable juice a maximum of one serving, regardless of how much you drink in a day
  • A count of 150 ml shakes as a maximum of one serving, regardless of the amount or number of babies, because it contains all the edible pulp
  • beans and pulses count as a maximum of one portion a day, regardless of the amount eating, although it is very good for you, simply do not have the same mix of nutrients than other vegetables have
  • potatoes and sweet potatoes do not count as part of your 5 a day, are a starch, however, other vegetables root do have, such as sweet potatoes, parsnips and turnips.
  • You should eat at least 1-2 servings of cruciferous vegetables such as broccoli, kale, Chinese cabbage, watercress, cauliflower and cabbage.
  • Your 5 a day should include at least 1-2 servings of green leafy vegetables like spinach, chard, kale, romaine lettuce and chard. 1-2 servings of carotenes (red, orange and yellow) per day is also recommended.
  • prepared and prepared vegetables and fruit / packaged to tell, but also often contain added fat, sugar and sodium and should be used only occasionally and in small amounts as their 5 a day.
  • Taking vitamins and other dietary supplements should not be considered as a replacement of your 5 a day, just do not have the same health benefits as the provision of fiber and other beneficial substances. Often our medical professionals and other health care providers recommend a multivitamin or other dietary supplements, which is good advice, however, does not replace the importance of eating a balanced and varied diet.
  • portion sizes for children are different, as a rule of thumb; A portion is what fits in the palm of your hand.

Going further into the benefits of variety, eat fruits and vegetables gives us the opportunity to include other important components in our diet. Combining them with plenty of garlic and onion or other beneficial spices such as ginger, curry, basil and rosemary, and healthy fats such as olive and coconut oils, avocados, nuts and seeds is simple and these are all great ways to balance your nutrient intake and achieve a higher level of health through nutrition infusion positive.

Following the above guidelines should provide an easy framework to get at least 5 servings per day, in a rainbow of colors, and make a great taste! Remember, 5 a day is the baseline, including more, especially vegetables, it can still provide greater benefits.

Here is a brief and not entirely complete, list of fruits and vegetables is considered a serving:

2 plums

2 satsumas

2 kiwi

7 strawberries

1 banana

1 apple / pear / nectarine / orange

½ grapefruit

2 mango slices

1 slice of melon

1 heaping nuts tablespoon

2 stalks celery

½ inch cucumber

1 tomato 7 cherry or grape

2 broccoli

½ cup cauliflower / carrot / Brussels sprouts / corn / peppers

½ cup kale / spinach / green beans / Roman

1/3 cup cooked vegetables

1/3 cup of beans and legumes such as kidney, lentils and chickpeas (but not account for target)

150 ml of 100% fruit juice or vegetable (nor does not count toward your goal)

150 ml of fruit or a smoothie vegetables (nor does not count toward your goal)


Shannon is a Certified Holistic Health Coach, Yoga Teacher (RYT-200) and founder of the Revolution Sprout Ministry of Health. health counseling is different from working with a nutritionist or dietitian, health coach is an authority wellness and mentor support to help you develop tools and practices to approach your specific set of circumstances in daily life skills. Shannon educates about eating the right foods without confusion or the need to consult a diet plan and / or counting points. She will coach through demanding nutritional choices and lifestyle in a way that will change the long term and, subsequently, their life patterns of behavior, because his life is his unique creation. She loves working with the simplicity of real food and transforming power to support the life you want, express more energy, confidence and fitness. Shannon works very well with customers looking to lose weight, reduce the impact of chronic diseases, who are dealing with addiction, strive for balance, need structure, and who suffer from excessive stress, worry and / or panic . Together we will set goals and work creatively with their unique obstacles to creating long-term changes that trust, healing and success in your life is established. She also teaches private yoga and pranayama breathing classes to focus pranic energy and reducing stress.

Shannon formed at the Institute for Integrative Nutrition and Yoga Teacher Training Pacific and is a member of the American Medical Association Drugless and Yoga Alliance. She also brings a lot of experience of staff to practice, especially on issues of concern and panic life. She is the mother of a beautiful teenager who keeps his smile and focused. Shannon also likes to play football, cooking and sharing your home and your life with your friends and family.

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