It is healthy to eat half a catty of fruit and a catty of vegetables every day. Do you know how to eat?

How to eat half a catty of fruit and a catty of vegetables?

1. Ensure sufficient quantity.

A kilo of vegetables actually refers to the weight of lettuce before cooking, and there are only about two bowls after cooking.

Usually, the edible weight of a medium-sized fruit is about: banana 100g, kiwi 125g, apple 160g, orange 200g, etc. So, if you eat 1 medium-sized orange and 1 kiwi fruit every day, or add 1 banana.

Simply put, this is equivalent to eating two fist-sized fruits and eating half to eight bowls of vegetables for three meals every day. If you really can't eat in the morning, eat more dishes at noon and evening. Eating a fruit as a meal in the morning is also a supplement.

If you are worried about often forgetting to eat fruit, you can put the fruit where it is easy to see.

There are many kinds of fruits and vegetables.

Vegetables include tender stems, leaves, cauliflower, root vegetables, fresh beans, solanaceous fruits, melons and vegetables, onions and garlic, as well as bacteria and algae.

You should avoid eating only one vegetable. Besides eating more dark vegetables, we should also increase the intake of cruciferous vegetables (such as Chinese cabbage, cauliflower and cabbage), bacteria and algae; In addition, when eating vegetables with more starch, such as potatoes, lotus roots, taro and yam, the amount of staple food should be appropriately reduced.

In some places, the concept of "serving" is usually adopted, that is, "3 servings of vegetables and 2 servings of fruit every day".

Therefore, it is generally recommended to eat more than three kinds of vegetables and two kinds of fruits every day.

Step 3 pay attention to color matching

Vegetables are divided into dark vegetables and light vegetables. Generally speaking, the nutritional value of the former is higher than that of the latter.

Dark vegetables refer to dark green, red, orange, purple and other vegetables, which are rich in pigments such as β-carotene, chlorophyll, lutein, lycopene and anthocyanin, as well as aromatic substances.

Therefore, it is suggested that dark vegetables should account for more than half of a catty of vegetables every day, and try to match a variety of colors. Rich color and fragrance can stimulate appetite on the one hand, and make nutrition intake more comprehensive on the other.

Dark green vegetables: spinach, rape, celery leaves, spinach, lettuce leaves, mustard greens, broccoli, watercress, chrysanthemum, leek, etc.

Red and orange vegetables: tomatoes, carrots, pumpkins, red peppers, etc.

Purple vegetables: red amaranth, purple cabbage, etc.

It can be simply understood as red, yellow, green, purple, white and black, such as carrots, green peppers, potatoes and Pleurotus eryngii. Of course, vegetables can also be paired with fish, meat, eggs and bean products, such as fried shredded pork with black fungus, green peppers, carrots and dried tofu.

Similarly, generally speaking, the darker the pulp color, the greater the nutritional value. So if conditions permit, try to give priority to dark fruits, such as red hawthorn and strawberry, orange mango and citrus, blue-purple grapes and blueberries, and green kiwifruit.