How many servings should you eat fruits and vegetables in a day?

Do you eat fruits and vegetables every day? Yes, you must have heard the advice to eat fruits and vegetables many times before. You may even have applied it, by adding vegetables to your diet and eating fruit as a snack. But, how much do you eat? Is it in accordance with the provisions that should be? Here is a guide to eating the right fruits and vegetables.

How many servings of fruits and vegetables a day are recommended?

The World Health Organization and the Indonesian Ministry of Health have determined the ideal fruit and vegetable portion for healthy people, namely:

Portion of eating fruit

Within a day, you must consume at least 150 grams of fruit. In 150 grams of fruit you can get 150 calories and 30 grams of carbohydrates.

One serving of fruit is equivalent to one small red apple, or a medium orange, or one slice of melon, or one small yellow banana. You can split your fruit ration into multiple meals, either three or more.

For example, you decide to finish your fruit ration in three meals, then you can eat one serving of fruit at one time. You can also change the type of fruit you eat, the more variety of fruit you eat, the better the nutrition.

Portion of eating vegetables

Vegetables have a larger portion, you must spend at least 250 grams of vegetables, the equivalent of two and a half servings. B

remember with the calculation of one portion? You see, one serving of vegetables is the same as one glass of vegetable star fruit that has been cooked and drained of water. You can divide it into three meal times. For example, in the morning you eat half a portion of vegetables, eat one portion in the afternoon, and spend the remaining one portion at night.

100 grams or one glass of spinach, kale, eggplant, cabbage, cauliflower, broccoli and green beans, contains 25 calories, 5 grams of carbohydrates, and 1 gram of protein. As for red spinach, melinjo leaves, young jackfruit, cassava leaves, and papaya leaves have higher calories in the size of 100 grams, which is about 20 calories, 10 grams of carbohydrates, and 3 grams of protein.

However, you can freely eat cucumber, watercress, radish, or ear mushrooms, because these vegetables have no calories.

Why is the portion of eating less fruit than the portion of vegetables?

In accordance with the principles of balanced nutrition issued by the Ministry of Health, you must eat lots of vegetables and enough fruits.

Why do you have to eat more vegetables, while consuming only enough fruit? Indeed, vegetables and fruits have the same nutritional value, contain lots of vitamins, minerals, and fiber. But be careful with fruits, because some types of fruit have a high amount of sugar.

The sugar in fruit is called fructose, a simple carbohydrate that can increase your blood sugar. The more ripe the fruit, the higher the amount of fructose and glucose, causing a sweet taste.

For some groups of people - such as people with diabetes mellitus - this must be considered because eating very sweet fruit can make their blood sugar rise quickly. This doesn't mean eating fruit is bad, but you should follow the recommended fruit and vegetable portions that have been determined - for normal, healthy people. If you have a certain medical condition, it is possible that the portion of your fruit and vegetables will be different from that of a healthy person.