Fruits on Atkins diet

Harvard School of Public Health » The Nutrition Source » Vegetables and Fruits: Get Plenty Every Day

Vegetables and Fruits: Get Plenty Every Day

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“Eat your fruits and vegetables” is one of the tried and true recommendations for a healthy diet. And for good reason. Eating plenty of vegetables and fruits can help you ward off heart disease and stroke, control blood pressure, prevent some types of cancer, avoid a painful intestinal ailment called diverticulitis, and guard against cataract and macular degeneration, two common causes of vision loss.

What does “plenty” mean? More than most Americans consume. If you don’t count potatoes—which should be considered a starch rather than a vegetable—the average American gets a total of just three servings of fruits and vegetables a day. The latest dietary guidelines call for five to thirteen servings of fruits and vegetables a day (2½ to 6½ cups per day), depending on one’s caloric intake. (1) For a person who needs 2, 000 calories a day to maintain weight and health, this translates into nine servings, or 4½ cups per day (2 cups of fruit and 2½ cups of vegetables).

For most fresh or cooked vegetables and fruits, 1 cup is just what you would put in a household measuring cup. There are two main exceptions to that rule: For lettuce and other raw leafy greens, you need to eat 2 cups to get the equivalent of 1 cup of vegetables. For dried fruit, you only need to eat ½ cup to get the equivalent of 1 cup of fruit.

Remember—on the Healthy Eating Pyramid, created by the Department of Nutrition at the Harvard School of Public Health, potatoes are not counted as a vegetable, since they are mostly starch and should be used sparingly.

Over the past 30 years or so, researchers have developed a solid base of science to back up what generations of mothers preached (but didn’t always practice themselves). Early on, fruits and vegetables were acclaimed as cancer-fighting foods. In fact, the ubiquitous 5 A Day message (now quietly changing to Fruits and Veggies: More Matters) seen in produce aisles, magazine ads, and schools was supported in part by the National Cancer Institute. The latest research, though, suggests that the biggest payoff from eating fruits and vegetables is for the heart.

Vegetables, Fruits, and Cardiovascular Disease

There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke.

The largest and longest study to date, done as part of the Harvard-based Nurses’ Health Study and Health Professionals Follow-up Study, included almost 110, 000 men and women whose health and dietary habits were followed for 14 years. The higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease. Compared with those in the lowest category of fruit and vegetable intake (less than 1.5 servings a day), those who averaged 8 or more servings a day were 30 percent less likely to have had a heart attack or stroke. (2) Although all fruits and vegetables likely contribute to this benefit, green leafy vegetables such as lettuce, spinach, Swiss chard, and mustard greens; cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale; and citrus fruits such as oranges, lemons, limes, and grapefruit (and their juices) make important contributions. (2)

When researchers combined findings from the Harvard studies with several other long-term studies in the U.S. and Europe, and looked at coronary heart disease and stroke separately, they found a similar protective effect: Individuals who ate more than 5 servings of fruits and vegetables per had roughly a 20 percent lower risk of coronary heart disease (3) and stroke, (4) compared with individuals who ate less than 3 servings per day.


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Atkins diet not healthy in the long run

2005-01-04 23:27:17 by unclemax

Atkins DID make a good contribution in
saying it was the carbs and not the fat
that was causing the weight problems. But he didn't go on to distinguish between refined carbs and unrefined carbs. Refined carbs (sugar,flour,white rice, milled corn, fruit juice) are the troublemakers. But unrefined carbs like whole grains, veggies, fruits,beans,seeds,nuts are
desirable in the diet for their
phytochemicals and fiber and vitamins
and minerals. For a healthy diet you should eat a wide variety of plants.
You can usually lose weight by cutting out just the refined carbs while you
can keep the unrefined carbs in your

Atkins Diet made contribution, BUT......

2008-12-16 23:06:57 by unclemax

It is not a healthy diet long-term.
Atkins showed it was the carbs that were the
problem, not so much the fat as was the idea
behind the low-fat fad that preceded him.
BUT he did not go on to distinguish the difference between refined carbs and unrefined carbs. Refined carbs (sugar and products made with flour) are the problem, NOT unrefined
carbs. Unrefined carbs would be veggies, fruits,
whole unground grains, beans,seeds, and nuts -
in other words, lots of plants and plant parts which are needed in a healthy diet. There are many phytochemicals/phytonutrients in plants that are protective

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