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6 Vegetables Daily

Eating vegetables provides health benefits. People who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases, such as heart disease, including heart attack and stroke, and certain types of cancers. Eating foods such as vegetables that are lower in calories instead of higher-calorie food may be useful in helping to lower calorie intake. Vegetables provide nutrients vital for the health and maintenance of your body, such as vitamins A and C, fiber, folate, and potassium. For a list of the health benefits associated with vegetables, see Nutrients and Health Benefits.
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How many vegetables are needed?

The amount of vegetables you need to eat depends on your age, sex, height, weight, and level of physical activity. For women, the amount can also depend on whether you are pregnant or breastfeeding. Find the right amount for you by getting your MyPlate Plan. For general recommendations by age, see the table below

What counts as a cup of vegetables?
 

In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy salad greens can be considered as 1 cup from the Vegetable Group. The table below lists specific amounts that count as 1 cup of vegetables towards your recommended intake, see the table below.

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Health Benefits
 

All food and beverage choices matter – focus on variety, amount, and nutrition.

  • As part of an overall healthy diet, eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

  • Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce the risk for heart disease, including heart attack and stroke.

  • Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.

  • Adding vegetables can help increase intake of fiber and potassium, which are important nutrients that many Americans do not get enough of in their diet.

2 Fruits Daily

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What foods are in the Fruit Group?


Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, pureed or cooked. At least half of the recommended amount of fruit should come from whole fruit, rather than 100% fruit juice.

How much fruit is needed daily?


The amount of fruit you need to eat depends on your age, sex, height, weight, and level of physical activity. For women, the amount can also depend on whether you are pregnant or breastfeeding. Find the right amount for you by getting your MyPlate Plan. For general recommendations by age, see the table below

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What counts as a cup of fruit?

 

In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group. The table below shows specific amounts that count as 1 cup of fruit towards your daily recommended intake, see the table below.

Why is it important to eat fruit?


Eating fruit provides health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for the health and maintenance of your body.

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1 Starch Daily
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Source: Medical News Today
 

Starch is a type of carbohydrate consisting of glucose molecules that provide cells with energy and helps nerve cells in the brain function properly. Starchy foods are crucial as part of a balanced diet.

  • Energy: the body digests starch and breaks it down into glucose molecules. Glucose enters the bloodstream and powers nearly every cell in the body including the organs, muscles, and brain. The glucose will be used right away or will be stored in the liver for later use.

  • Fiber: many starchy foods such as whole grains, fruits, and beans are high in fiber. Fiber has a unique molecular structure. The glucose molecules are bound tightly together and are not easily broken down by the small intestine.  Fiber helps move waste through the digestive system. The FDA states that most Americans do not include enough fiber in their daily diet.  

  • Satiety: is the feeling of being full after eating. Food including fiber can increase satiety and offer health benefits. That includes improving the body’s insulin sensitivity, reducing fat storage, and increasing satiety.

 

List of nutritious starchy food that fuels your body sufficiently and provides a balance of nutrients.

  • Legumes – are a good source of protein, fiber, and complex carbohydrates.

       Chickpeas - 13.5g carbohydrate, 4.4g fiber, and 4.92 protein.

       Lentils - 20.1g carbohydrate, 7.9g fiber, and 9.02g protein.​

       Kidney beans – 2.8g carbohydrate, 0.1g fiber, 1.8g protein.

  • Whole grains and whole wheat – provide a higher amount of fiber than their refined counterparts.

       Barley- 73.5g carbohydrates, 17.3g fiber, 12.5g protein.

       Buckwheat - 71.5g carbohydrates, 10g fiber, and 13.2g protein.

       Oatmeal - 48.1g carbohydrates, 4g fiber, and 8.4g protein.

       Pasta- 31.5g carbohydrates, 4.6g fiber, 5.82g protein.

  • Vegetables – low in calories, nutrient-dense way to incorporate starch into a diet.

       Potatoes - 47.5g carbohydrates, 6.3g fiber, and 12.5g protein.

      Parsnips -17g carbohydrates, 4g fiber, and 1.32g protein.

      Butternut squash - 11.7g carbohydrates, 2g fiber, and 1g protein.

      Peas – 14.4g carbohydrates, 5.7g fiber, and 4.42g protein.

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1 Protein Daily
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source: sportscarephysicaltherapy.com

Having a good quality protein or complete protein is essential to stay as healthy and physically fit as possible. Good quality protein helps builds healthy muscles, repairs tissues, cells, and organs. Quality protein provides your muscles with the energy they need to function and to maintain a healthy weight.

  • Complete Protein – is a protein that has all the necessary amino acids or building blocks that form protein.

  • Biological Value (BV) – BV measures the proportion of absorbed protein from food that becomes incorporated into the proteins of the organism’s body. The higher BV means it contains a sufficient amount of amino acids to form all the proteins your body needs.

  • Digestible Value – the ability to break food down and use it effectively. For example, lean grade of meat is more digestible than tougher grades of meat.

  • Keeps your immune system functioning properly.

  • Vital for the growth and development of children.

  • Helps to maintain health in your senior years.

Examples of good quality proteins:

  • Fish – Salmon, tuna,  halibut, and whitefish are all considered a lean, complete protein.

  • Meats- animal proteins are considered complete and good quality protein. This includes red meat, poultry, and dairy products.

  • Eggs- an average egg is a low-fat source with approximately 6 – 7grams of protein.

  • Quinoa – this plant-based food includes each of the 9 amino acids that are considered essential.

  • Soy – this is one of only a few vegetable-based proteins that are considered complete and of good quality.

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Country Doctor
Herbal Perfect SuperFood
SuperFood can be added to your juice, to the top of your cereal, and on top of fruits and vegetables.
"Nature has blessed us with certain foods and herbs so nutritionally potent, concentrated, and complete we call them 'super foods'. They are nature's blood transfusion to the human body. Nature's nutrition is complete nutrition. Herbal Perfect SuperFood was originally designed for individuals that could not digest or retain any nutrition. However, we quickly found healthy clients were asking for SuperFood as a supplement to their daily nourishment!

Miracles can happen as the blood is built up in days. Vitamins and minerals in single-celled plants like Herbal Perfect SuperFood are 100% digestible. There are so many folks using synthetic-based vitamins and minerals that their bodies cannot absorb. SuperFood has all of the vitamins, minerals (including trace minerals), proteins, amino acids, enzymes, and fatty acids made by nature that the human body requires.

We have formulated this product to give our clients a reliable source of natural bio-available nutrition that is loaded with absorbable vitamins and minerals. If you want to feel good, look good, and have an abundance of energy then use SuperFood every day!"

Samuel Young, MH, ND
 

Basic Herbal Perfect Superfood Drink

Source: Country Doctor Your Personal Guide

Adult: 1 serving (drink twice daily)

  • 1 cup (8oz) organic fruit juice (fresh, frozen, or bottle)

  • ¼ cup (8oz) or 1 cup (8oz) fresh organic fruits or vegetables

  • 2 tablespoons Herbal Perfect SuperFood

  • Put ingredients in a blender or shaker, blend well and serve immediately.

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6 Vegetables Daily ....

Vegetables provide nutrients vital for the health and maintenance of your body, such as vitamins A and C, fiber, folate, and potassium.