So, how many of you get 9 servings of fruit and vegetables a day?
Replies
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cwolfman13 wrote: »
This article has the info you need, I think. It's aimed at helping people eat at least 5 servings, but 9 or more is better.Tacklewasher wrote: »Could probably google it, but what counts as a serving?
http://www.nhs.uk/Livewell/5ADAY/Pages/Whatcounts.aspx
According to the article I linked, you can count up to 80g per day of beans and other legumes/pulses. But not potatoes - for their purposes, anyway.cwolfman13 wrote: »cwolfman13 wrote: »I eat 6-8 unless you count things like legumes, lentils, potatoes, etc...then it's more.
So that's interesting. Are the lentils, legumes, various potatoes part of the 9 count?
IDK...they grow and they're pretty nutritionally awesome. I eat either beans or lentils at some point most every day and potato varieties a 2-3 times per week.
That's odd...potato varieties are a root vegetable and a nutritional powerhouses...I'm counting them.
I think it's just the fact that they are intrinsically evil, and multiple peer-reviewed studies show you are going to die if you eat them.2 -
I get half that amount. I don't really try hard enough, though.
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I do! I find it quite easy and I don't even eat salad often...
An apple, pear or orange with breakfast. A banana and spinach in my chocolate/banana/peanut butter protein smoothie. Beets, cranberries, banana, strawberries in my other favorite smoothie. Tomato and avocado on top of my avocado toast. Apple or berry crisp for dessert. Blueberries on top of my steel cut oatmeal. A homemade fruit sorbet (mango is my fav).
Mushrooms, green peppers and onions in my omelette. Zucchini in my zucchini "crab cakes". Cabbage, carrots and ginger in my veggie spring rolls. A side of frozen veggies (broccoli/cauliflower/carrots) with dinner. Celery, peas etc. in my soup. I could go on and on.
It took me many years to get to this point however. I've tried a lot of different recipes and experimented with new fruits and veggies over the years.
I'm looking forward to the summer fruit season!!!4 -
French_Peasant wrote: »cwolfman13 wrote: »
This article has the info you need, I think. It's aimed at helping people eat at least 5 servings, but 9 or more is better.Tacklewasher wrote: »Could probably google it, but what counts as a serving?
http://www.nhs.uk/Livewell/5ADAY/Pages/Whatcounts.aspx
According to the article I linked, you can count up to 80g per day of beans and other legumes/pulses. But not potatoes - for their purposes, anyway.cwolfman13 wrote: »cwolfman13 wrote: »I eat 6-8 unless you count things like legumes, lentils, potatoes, etc...then it's more.
So that's interesting. Are the lentils, legumes, various potatoes part of the 9 count?
IDK...they grow and they're pretty nutritionally awesome. I eat either beans or lentils at some point most every day and potato varieties a 2-3 times per week.
That's odd...potato varieties are a root vegetable and a nutritional powerhouses...I'm counting them.
I think it's just the fact that they are intrinsically evil, and multiple peer-reviewed studies show you are going to die if you eat them.
It's French fries. They don't count it because they don't want people eating nothing but French fries and thinking they are getting the fruits and vegetables they need.2 -
Need2Exerc1se wrote: »French_Peasant wrote: »cwolfman13 wrote: »
This article has the info you need, I think. It's aimed at helping people eat at least 5 servings, but 9 or more is better.Tacklewasher wrote: »Could probably google it, but what counts as a serving?
http://www.nhs.uk/Livewell/5ADAY/Pages/Whatcounts.aspx
According to the article I linked, you can count up to 80g per day of beans and other legumes/pulses. But not potatoes - for their purposes, anyway.cwolfman13 wrote: »cwolfman13 wrote: »I eat 6-8 unless you count things like legumes, lentils, potatoes, etc...then it's more.
So that's interesting. Are the lentils, legumes, various potatoes part of the 9 count?
IDK...they grow and they're pretty nutritionally awesome. I eat either beans or lentils at some point most every day and potato varieties a 2-3 times per week.
That's odd...potato varieties are a root vegetable and a nutritional powerhouses...I'm counting them.
I think it's just the fact that they are intrinsically evil, and multiple peer-reviewed studies show you are going to die if you eat them.
It's French fries. They don't count it because they don't want people eating nothing but French fries and thinking they are getting the fruits and vegetables they need.
Yes, I noted the french fries above; I was just joking about the potatoes being evil.1 -
No 9 servings of veggies for me. I feel much better if my vegetables are limited. Less bloating, more energy, and better BMs.
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I think it's because of the fairly low goal they're trying to promote, just 5 servings. They probably want to make sure the 5 are higher in nutrition and relatively low in calories. Otherwise, a lot of people might count their extra-large fries as 3 of the 5 servings.French_Peasant wrote: »
This article has the info you need, I think. It's aimed at helping people eat at least 5 servings, but 9 or more is better.Tacklewasher wrote: »Could probably google it, but what counts as a serving?
http://www.nhs.uk/Livewell/5ADAY/Pages/Whatcounts.aspx
According to the article I linked, you can count up to 80g per day of beans and other legumes/pulses. But not potatoes - for their purposes, anyway.cwolfman13 wrote: »cwolfman13 wrote: »I eat 6-8 unless you count things like legumes, lentils, potatoes, etc...then it's more.
So that's interesting. Are the lentils, legumes, various potatoes part of the 9 count?
IDK...they grow and they're pretty nutritionally awesome. I eat either beans or lentils at some point most every day and potato varieties a 2-3 times per week.
Yep, they count as one serving (80 g or 1/2 cup). Regarding potatoes, the UK justification was that too many people are shoveling in the french fries, but that seems overeactionary, throwing the baby out with the bath water.
Also, dried fruits and veg like raisins are one serving per 1 ounce (it doesn't address much lighter freeze dried so I go by what is on the packaging). For me it was easiest to fit in 10+ servings a day when I had a balance: 1 juice, 1 legume, maybe a couple of dried veg, soup or salsa, and raw and cooked veg.
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Seems reasonable to me, as long as they're cooked in a healthy way (i.e., not french fries or chips) and you're eating a lot of other vegetables/fruits too.cwolfman13 wrote: »That's odd...potato varieties are a root vegetable and a nutritional powerhouses...I'm counting them.
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Seems reasonable to me, as long as they're cooked in a healthy way (i.e., not french fries or chips) and you're eating a lot of other vegetables/fruits too.cwolfman13 wrote: »That's odd...potato varieties are a root vegetable and a nutritional powerhouses...I'm counting them.
Today's veg menu:
130 grams of homemade pinto beans
1 5.5 oz low sodium V8
100g beets
1/2 avocado
100g broccoli
1 baked sweet potato (smallish to medium)
1 apple
85 grams cherries
200g sauteed spinach
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I ate an entire bag of mixed veggies with my lunch one day and I had the most painful gas all afternoon. I love veggies but eating a lot of them is overrated.0
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benjaminhk wrote: »I ate an entire bag of mixed veggies with my lunch one day and I had the most painful gas all afternoon. I love veggies but eating a lot of them is overrated.
Increasing your fiber dramatically often has that effect on people, especially when they often don't get much. Many people find it better to gradually increase the amount of fiber they eat, it sometimes helps people avoid discomfort like that which you experienced.2 -
cwolfman13 wrote: »
Seems reasonable to me, as long as they're cooked in a healthy way (i.e., not french fries or chips) and you're eating a lot of other vegetables/fruits too.cwolfman13 wrote: »That's odd...potato varieties are a root vegetable and a nutritional powerhouses...I'm counting them.
Today's veg menu:
130 grams of homemade pinto beans
1 5.5 oz low sodium V8
100g beets
1/2 avocado
100g broccoli
1 baked sweet potato (smallish to medium)
1 apple
85 grams cherries
200g sauteed spinach
Awesome! Here's mine for today (assuming approx 1 serving each):
15 green grapes
1/2 banana
lentils (lentil stew with the below 5 veg)
carrots
cabbage
tomatoes
onions
kale
2 celery stalks
1/2 orange
10 small strawberries
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janejellyroll wrote: »benjaminhk wrote: »I ate an entire bag of mixed veggies with my lunch one day and I had the most painful gas all afternoon. I love veggies but eating a lot of them is overrated.
Increasing your fiber dramatically often has that effect on people, especially when they often don't get much. Many people find it better to gradually increase the amount of fiber they eat, it sometimes helps people avoid discomfort like that which you experienced.
This is especially true with legumes of all types, which is why beans often give people serious gas. I always de-gas my beans before cooking (a 2 day process) and, if I'm eating them frequently, no gas or bloating whatsoever.
I've read that beans contain various sugars that require a specific enzyme to fully digest. If you don't eat them often, you don't have a lot of that enzyme in your digestive system, so when the beans reach your small intestine they begin to ferment (causing the gas). The more often you eat them, the more your body will produce the necessary enzymes and the less gas you will have.
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So far today I've had a large pear and some carrots and parsnips (probably about one medium each).
Later I'll have lettuce, onion, jalapeno and a lot of sugar snap peas. I love sugar snaps fresh off the vine and our are doing really well this year.1 -
Many people are intimidated by recommendations for a large number of fruit or veg servings, but a serving is actually not very big. Here are some nice images that show what a day's worth of produce servings might look like: http://www.thekitchn.com/10-photos-that-show-you-your-daily-recommended-servings-of-fruits-vegetables-2072611
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Here's a link with an overview of the recent study and then a link to the actual study, if anyone wants further info on it-
http://www3.imperial.ac.uk/newsandeventspggrp/imperialcollege/newssummary/news_22-2-2017-16-38-0
https://academic.oup.com/ije/article/doi/10.1093/ije/dyw319/3039477/Fruit-and-vegetable-intake-and-the-risk-of
And for pp who asked-a serving is defined at 80g. From the study a recommendation of 800g or 10 servings a day.2 -
I don't know what 1 serving constitutes but I'm pretty sure yes... I eat a lot of vegetables and salads0
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Probably not.... But I get more than enough carbs that's for damn sure0
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I think it's because of the fairly low goal they're trying to promote, just 5 servings. They probably want to make sure the 5 are higher in nutrition and relatively low in calories. Otherwise, a lot of people might count their extra-large fries as 3 of the 5 servings.French_Peasant wrote: »
This article has the info you need, I think. It's aimed at helping people eat at least 5 servings, but 9 or more is better.Tacklewasher wrote: »Could probably google it, but what counts as a serving?
http://www.nhs.uk/Livewell/5ADAY/Pages/Whatcounts.aspx
According to the article I linked, you can count up to 80g per day of beans and other legumes/pulses. But not potatoes - for their purposes, anyway.cwolfman13 wrote: »cwolfman13 wrote: »I eat 6-8 unless you count things like legumes, lentils, potatoes, etc...then it's more.
So that's interesting. Are the lentils, legumes, various potatoes part of the 9 count?
IDK...they grow and they're pretty nutritionally awesome. I eat either beans or lentils at some point most every day and potato varieties a 2-3 times per week.
Yep, they count as one serving (80 g or 1/2 cup). Regarding potatoes, the UK justification was that too many people are shoveling in the french fries, but that seems overeactionary, throwing the baby out with the bath water.
Also, dried fruits and veg like raisins are one serving per 1 ounce (it doesn't address much lighter freeze dried so I go by what is on the packaging). For me it was easiest to fit in 10+ servings a day when I had a balance: 1 juice, 1 legume, maybe a couple of dried veg, soup or salsa, and raw and cooked veg.
The 5-a-day recommendations apply to the 10-a-day rule of thumb, too. In every article I have seen, on the BBC, Guardian, etc. it links back to the 5-a-day and no potatoes. Here is an example (where they even start confusing themselves in the copy whether they mean 5- or 10-a-day): http://www.bbc.com/news/health-39057146
Since they go to the trouble to stipulate just one serving of juice and one serving of beans, one would think one serving of non-fried, non-chip potatoes could possibly be accommodated too, at least in the 10-a-day, is my point. I admittedly have 0 experience thinking like a government entity, however, and I guess it makes sense to the bureaucrats. I just think that my lovingly grown, organic, heirloom "La Ratte" fingerling potatoes at least rank up there with "1 tablespoon tomato sauce" which is promoted under 5 a day. So someone could knock out their 5-a-day with a large slice of pizza or a can of Chef Boy-Ar-Dee, basically.1 -
1 serving is 80g unless it is dried fruit, that is 30g.
Beans/pulses can count as one as can a fruit or vegetable juice.
The UK has raised it to 10 portions, 800g a day. I did it for a week and lost 4lbs in weight. My calories only suggested a 0.5lb loss so I put the rest down to the increased potassium messing with my water weight.
I struggled with it, it was far too much volume for me and I went back to eating around 600g a day.1 -
If anyone wants to see how it worked out for the people doing the challenge, including our tales of woe from our Brown & Company Depository and Fiduciary Holding, LLC, here is the thread:
http://community.myfitnesspal.com/en/discussion/10521320/10-a-day-800g-veggie-fruit-challenge-participants-check-in/p16 -
I honestly don't pay attention to servings. I just eat what sounds good within my daily calorie goals.2
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Vegetables are part of every meal and usually around 300g a meal so it just depends on how often I eat. Low days are probably 400g-600g and high calorie days 800g-1,000g.
I don't aim for a certain amount - and think the "more is better" thing they have going on is nonsense and certainly not evidence based - but you have to eat something. I'm a firm believer in good-food-bad-food and eat low carb to boot so my diet is pretty much meat and vegetables by default with some fruit, nuts, beans and cheese thrown in for delicious.0 -
I was counting servings for a while, a couple of times, for challenges here. It's a rare day when I get less than 10 servings of fruit/veg, and I will often get 15-20. One of my "good nutrition on fewer calories" strategies was to reduce what I consider filler carbs (pasta, bread, most grains) and increase the nutritious things I would've eaten with/in/under them, which is mostly veggies.
As far as bloating: I agree with the advice to ramp up slowly. If the problem is constipation, it's also important for many of us to drink ample water, and to get adequate fat (ideally some with each meal). Some find it helps to add probiotics, since many fibrous veggies are pre-biotic (things we don't digest, but the probiotic microbe guys like to eat). I'm a believer in probiotic foods (yogurt, sauerkraut, fermented pickles, kim chi, kefir, etc.) rather than pills, but that's just a personal taste/preference idiosyncrasy. If one does have intestinal gas from the added fiber, it does tend to subside with time. Doing the right yoga-type twisty stuff in the AM before leaving home can also help avoid gas-related social faux pas by reducing the pressure early.
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My today--
onions, green pepper, and kale in my omelet (noticed at the last minute I was out of broccoli, so had cucumbers on the side)
Brussels, zucchini, and spaghetti squash with lunch
Green beans (couple servings), onions, and Boston lettuce with dinner
I was thinking about avocado too, but had plenty of food, so probably tomorrow morning -- I'm low on lots of stuff so looking forward to shopping Saturday.2 -
We're reporting in, are we? Today was veggie-ful.
100g frozen mixed berries
150g black beans (refried but nonfat (?))
100g onions
70g orange bell pepper
215g tomatoes
62g salsa (yeah, that has a little vinegar in there, but mostly veg)
107g apricots
28g olives
134g jicama
81g carrots
128g turnips
26g avocado
147g cucumber
57g romaine lettuce
49g spinach
28g mesquite broad bean snack (so a few non-bean grams in there)
So, even adjusting for the two or three "highly processed foods" (LOL) in there, something over 1400g of veggies & fruit, which I guess is around 18 servings (though I did count all the beans).
Heh.
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We're reporting in, are we? Today was veggie-ful.
100g frozen mixed berries
150g black beans (refried but nonfat (?))
100g onions
70g orange bell pepper
215g tomatoes
62g salsa (yeah, that has a little vinegar in there, but mostly veg)
107g apricots
28g olives
134g jicama
81g carrots
128g turnips
26g avocado
147g cucumber
57g romaine lettuce
49g spinach
28g mesquite broad bean snack (so a few non-bean grams in there)
So, even adjusting for the two or three "highly processed foods" (LOL) in there, something over 1400g of veggies & fruit, which I guess is around 18 servings (though I did count all the beans).
Heh.
Nice!
My yesterday consisted of toast (sprouted, whole grains so that has to count for something right?), prescription drugs, more prescription drugs and caramel M&Ms.
Having shingles SUCKS
I have so much fresh produce in my fridge right now (I did a big grocery trip on Monday, was diagnosed with shingles on Wednesday), but the meds and pain are making me so nausea I can't really eat. Meds must be causing water retention though because my scale was up 4lbs this morning grrrr....
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We're reporting in, are we? Today was veggie-ful.
100g frozen mixed berries
150g black beans (refried but nonfat (?))
100g onions
70g orange bell pepper
215g tomatoes
62g salsa (yeah, that has a little vinegar in there, but mostly veg)
107g apricots
28g olives
134g jicama
81g carrots
128g turnips
26g avocado
147g cucumber
57g romaine lettuce
49g spinach
28g mesquite broad bean snack (so a few non-bean grams in there)
So, even adjusting for the two or three "highly processed foods" (LOL) in there, something over 1400g of veggies & fruit, which I guess is around 18 servings (though I did count all the beans).
Heh.
Really an awesome diary Ann. Those nonfat 'refried' black beans, great invention I imagine!
I have to get myself a food scale, I can see how it would give me an easy way to get more variety of veggies.
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Crazycatlady, I'm really sorry to hear you got shingles. I would think some of the 4 pounds is from the water retention of inflammation. I never felt as inflammed as when I had shingles. Only thing to hang onto is that it should run its course in a week. Once it was gone, it was as if I had never had it, so that is something to look forward to, there is an end to it! and toast can be comforting.crazyycatladyy1 wrote: »We're reporting in, are we? Today was veggie-ful.
100g frozen mixed berries
150g black beans (refried but nonfat (?))
100g onions
70g orange bell pepper
215g tomatoes
62g salsa (yeah, that has a little vinegar in there, but mostly veg)
107g apricots
28g olives
134g jicama
81g carrots
128g turnips
26g avocado
147g cucumber
57g romaine lettuce
49g spinach
28g mesquite broad bean snack (so a few non-bean grams in there)
So, even adjusting for the two or three "highly processed foods" (LOL) in there, something over 1400g of veggies & fruit, which I guess is around 18 servings (though I did count all the beans).
Heh.
Nice!
My yesterday consisted of toast (sprouted, whole grains so that has to count for something right?), prescription drugs, more prescription drugs and caramel M&Ms.
Having shingles SUCKS
I have so much fresh produce in my fridge right now (I did a big grocery trip on Monday, was diagnosed with shingles on Wednesday), but the meds and pain are making me so nausea I can't really eat. Meds must be causing water retention though because my scale was up 4lbs this morning grrrr....
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If they allowed wine to be counted I'd be golden for sure.4
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