Fast Facts:

Read these if you just want the basic recommendation.

1) Fruits and vegetables are one of the best sources of essential vitamins and minerals. For more on the importance of vitamins and minerals click here.

2) Fruits and vegetables contain high water content. Water is calorie-free, which makes fruits and vegetables a great way to fill up (when hungry), . Moreover, the average serving of most vegetables is less 50 calories, and the average serving of fruit is around 100 calories.

3) Fruit and vegetables also contain high fiber content. Not only does this add to the total volume of the food you consume (with virtually no calories), it also aids in digestive functions.

4) It is recommend that 3-5 (fist-sized) servings of vegetables are consumed each day, as well as 2-4 (fist-sized) servings of fruit. Most people consume less than half of the aforementioned amounts.

5) It is preferential that fruits and vegetables are consumed as “raw” as possible. By limiting processing, cooking, dressing and oils, you can maximize the nutrients you get, while minimize calorie intake.

6) There is no ideal fruit or vegetables (or one that is better than another); you should consume the ones you like!

Scientific Support & Evidence:

Read this if you want to know what we base our recommendations on.

1) Nearly all existing scientific evidence suggests eating fruits and vegetables reduces risk of diabetes, heart disease, obesity, gastrointestinal issues, and a whole host of other medical conditions.

2) Clinical trials examining fruit and vegetable intake and the effect on weight loss, have found positive benefits. Individuals who consume more fruits and vegetables tend to eat fewer calories, report improved satiety (fullness), and lose more weight.

3) Despite reports in the media regarding the “sugar” content of certain fruits and vegetables (but particularly fruit), consuming fruit results in only a minimal-to-moderate increase in blood sugar. Fructose (fruit sugar) is passively absorbed in the small intestine; therefore, it enters the body slowly.

4) Care should be taken when preparing vegetables. Dressings, oils, and marinades can add up to 100 calories or more for each serving.

Links to Other Informational Resources:

Click below if you’d like more in-depth information.

Peer-Reviewed Research from The Journal of the National Cancer Institute: Fruit and Vegetable Intake and Risk of Major Chronic Disease

Peer-Reviewed Research from Obesity Reviews: Relationship of fruit and vegetable intake with adiposity: a systematic review

Peer-Reviewed Research from The American Journal of Clinical Nutrition: Dietary energy density in the treatment of obesity: a year-long trial comparing 2 weight-loss diets