All fruit and veggies diet plan

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19 easy ways to get your 9 servings a day.

WebMD Feature Archive

If you thought getting five servings of a day was tough, get ready for nine! That's the latest recommendation from the new dietary guidelines released by the departments of Agriculture and Health and Human Services. Nine servings translate to about 2 cups of fruit and 2 1/2 cups of vegetables every day.

We all know fruits and vegetables are good for us but how do we go about getting nine servings every day? Most of us had a hard time working in five.

And what about people who don't even like veggies? Many of us can even picture our mothers urging us to "eat our vegetables" at the family dinner table -- or even refusing to let us leave the table until we choked those veggies down. (In fact, some researchers say that bad experiences with vegetables from our past can affect how we feel about these vegetables now, says Karen Collins, MS, RD, CDN, consultant to the American Institute for Cancer Research.)

If this sounds like you, eating 2 1/2 cups of vegetables a day probably sounds next to impossible. But it's a goal that's so important for your health.

"The best nutrition minds in the country made these recommendations after studying the research that show fruits and vegetables can help reduce the risk for , type 2 diabetes, some cancers, and high blood pressure, " says Christine Filardo, MS, RD, a spokeswoman for the Produce for Better Health Foundation. "Fruits and vegetables can also help fight the epidemic."

According to Filardo, the most common reasons people give for not eating more fruits and vegetables are that they often aren't convenient, and people don't know how to prepare them.

So what does it take to get into the nine-a-day habit? According to experts:

  • It takes constantly reminding yourself to eat fruits and vegetables.
  • It takes having fruit and veggies available at every turn -- at work, at home, in restaurants.
  • It takes making it easy for yourself, because most people today are beyond busy.
  • If you haven't been accustomed to eating much produce, it takes starting small -- maybe going for one serving a day at first -- and staying the path.

With all this in mind, here are 19 surefire ways to get you on the road to enjoying fruits and vegetables several times a day.

1. Make fruit salad.

Fruit is much more appealing if it is cut, washed, and assembled into a colorful salad. A couple of times a week, clean out your produce bin and make a beautiful fruit salad.

2. Make a bowl of fruit part of your decor.

Wash whatever fresh fruit you have at the moment and set a big bowl of it on your table or desk. As you pass by or talk on the phone, you'll find yourself munching on this awesome snack food.


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Can you please analyze my diet and exercise plan

2010-08-10 13:46:36 by MrsMay

I posted this before, about a month ago and I was informed my "diet" wasn't a diet at all. So here it is, new and improved (i hope).
Breakfast starts with coffee with cream and splenda, then usually WW english muffin with peanut butter or apple butter, or oatmeal with a banana. For snack I have low-fat yogurt and lunch is either a salad with lots of greens with low-fat Italian dressing or a sandwich using WW sandwich rounds, a few slices of turkey and mustard with a side of veggies. I'll have carrots or small serving of fruit as another snack before dinner. For dinner I've been eating broiled salmon or talipia with 2 servings of veggies

The soup is just part of the diet plan

2009-02-10 11:15:02 by supershayna

You eat unlimited amounts of the soup in conjunction with a structured diet plan that varies from day to day... (e.g., day one is all the fruit and soup that you can eat, day two is all the veggies and soup you can eat, etc.) You eat pretty much all high water fruits and veggies, with two days in which you can have eight ounces of protein. So, it is not as bad as some people think it is, since it does encourage the consumption of non-processed foods.

I was doing my diet plan for the day

2008-07-29 11:37:02 by --

If I just eat a sensible diet with fruit, veggies, rice, bread, nuts, and lean meat, I can stay within 1500 calories a day.
It's really, really interesting that all these diets preach about the miracle weight loss plan, whereas actually, all you really need to do is to not eat anything that is junk food and control your portions, and you can have a very sensible and filling diet.
Isn't that interesting? All you need to do is not reach for the chips or cookies or chocolate or alcohol, and you're fine.
Huh. Who knew?

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