The human body needs food to survive. Food provides energy for all our bodily functions. When we eat, our digestive system breaks down the food into nutrients which are absorbed by our body and used as fuel. The food also provides us with vitamins and minerals, which help keep our bodies healthy.
However, it’s important to note that food is not just about calories. We need more than just energy. Our body also needs certain nutrients, such as protein, calcium, iron, zinc, and vitamin D. Calcium helps our bones grow strong and healthy, and vitamin D helps our bodies absorb calcium. Iron helps carry oxygen around the body and keeps our blood healthy. Zinc helps with cell growth, and vitamin D helps our immune systems work properly.
When we don’t get enough of these nutrients, we can become ill. It’s important to eat foods that contain all of these nutrients in the right amounts.
In the United States, they’re told to eat five servings of fruit and vegetables each day. This means we should eat an orange, a banana, some grapes, a cup of cooked broccoli, a cup of cooked spinach, and a cup of cooked carrots. This is called a 5-a-day plan.
But there’s another way to look at this. If you have one serving of fruit or vegetable each day, you need four servings total to get the full amount of nutrients you need. So if you eat one serving of fruit or vegetable, you really only need three servings of other foods.
You can also consider that a serving is different from a cup. A cup of fruit or vegetable is equivalent to about a half-cup of cooked food. For example, one cup of cooked carrots is about two cups of raw carrots. One cup of cooked broccoli is about a half-cup of raw broccoli. One cup of cooked spinach is about a half-cup raw spinach.
So instead of eating five servings of fruit and vegetables, you could eat six servings of other foods. In fact, if you ate one serving of fruit or vegetable per day, you could eat up to eight servings of other foods per day.
One serving of fruit or vegetable is about 100 calories. One serving of cooked fruit or vegetable is about 90 calories. One serving of raw fruit or vegetable is about 80 calories. So eating a serving of fruit or vegetable each meal adds about 30 calories to your daily diet.
Another thing to consider is that some fruits and vegetables are better for you than others. Some vegetables are higher in nutrients than others. Broccoli, cauliflower, kale, spinach, and cabbage are good examples of vegetables high in nutrients. On the other hand, corn, potatoes, and white rice are lower in nutrients.
It’s also important to know how much fiber you’re getting. Fiber is important because it helps prevent constipation. There are two kinds of fiber: soluble and insoluble. Soluble fiber absorbs water and helps soften stools. Insoluble fiber does not absorb water, so it doesn’t soften stools.
Soluble fiber comes from whole grains, beans, legumes, fruits, vegetables, and seeds. Insoluble fiber comes from whole grains and vegetables. You need both types of fiber in your diet.
It’s important to know what kind of fiber you’re getting. The easiest way to find out is to read the nutrition label. Look for the words “soluble” and “insoluble.” The amount of fiber in a serving will be listed in grams or milligrams.
There are other things to watch for when reading labels. You should look for the words “natural,” “whole,” and “unrefined.” These words mean that the food has been processed less and contains more nutrients.
Some foods are fortified with vitamins. Fortified foods include breakfast cereals, milk, juices, and breads. They have added nutrients. Check the ingredients list to see if any of the nutrients you’re looking for are listed.
If you’re trying to lose weight, it’s important to make sure you’re getting enough calories. You should aim to get between 1,200 and 1,500 calories each day. The reason is that if you eat fewer calories than that, your body will start to store fat.
If you’re concerned about your health, talk to your doctor. He or she can help you figure out how many calories you should be eating.
