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Food Nutrition
Knowing about food nutrition is powerful! Foods contain essential nutrients that the body needs to cure and prevent illnesses. "It is therefore" of great importance that we familiarize ourselves with food labels and nutritional facts. You should make the effort to follow dietary guidelines to plan good meals.
If you make an effort consciously about what is in foods, the end result is a happier and healthier lifestyle. You will also be more in tune on how these foods can correct, alleviate and counteract diseases, or many disorders.
Foods are Healing to the body! They keep the body healthy and may help to restore one's ailing health. That is why one should know the nutrition facts.
7 Questions About Fruits and Vegetables
- Why should one eat fruits and vegetables?
Fruits and vegetables contain vital substances including vitamins, and minerals that may help shield the body from chronic illnesses.
- How much should one consume?
The amount of fruits and vegetables one should include in the diet on a daily basis depend on the overall intake of calories.
- What counts as a cup of fruits or vegetables?
1 cup of 100% fruit juice
1 cup fruit
1/2 cup dried fruit
1 cup raw or cooked vegetables
1 cup vegetable juice
2 cups raw leafy greens = 1 cup
- Does the color of fruits and vegetables matter?
Color matters! One needs to get maximum benefits from these foods, so include a variety of colors in the diet. It is not necessary to consume all the colors every day, but ensure that they are all there by the end of the week.
- How can one increase the intake of fruits and vegetables in the diet?
Purchasing vegetables that are almost ready to eat may work well for some people. Go for bags of salads that are pre-washed.
Keep a bowl of fruit on the kitchen countertop.
Add fruit to hot and cold cereals, and to yogurt Have a salad as the main dish at mealtime
Perk up barbecues by serving vegetable kabobs Have fruit salad for dessert Shop often to choose fresh fruits and vegetables. Nutrients deplete quickly. Eat the skin of fruits, when possible. Many fruits have nutrients
near the skin. Apples for "example," have about 75% of fiber in the
peel. Wash thoroughly before eating. I use baking soda to scrub my
fruits. Chop fruits and vegetables near the time of eating them. Remember, these foods lose nutrients easily. When cooking vegetables; microwave, or stir-fry them. Do not boil them! See cooking tips here. Buy frozen fruits and vegetables: It is important to know your food nutrition here because these frozen foods can be very nutritious. They freeze them immediately after picking. Utilize the local farmer's market, and get fruits, and vegetables there. 1000 Calories 1200 Calories
Vegetables - 1 cup Vegetables - 1.5 cups Fruits - 1 cup Fruits - 1 cup
Food Nutrition of Fruits and Vegetables: Intake Based on Daily Calorie Recommendations
1400 Calories 1600 Calories
Vegetables - 1.5 cups Vegetables - 2 cups
Fruits - 1.5 cups Fruits - 1.5 cups
1800 Calories 2000 Calories
Vegetables - 2.5 cups Vegetables - 2.5 cups
Fruits - 1.5 cups Fruits - 2 cups
2200 Calories 2400 Calories
Vegetables -3 cups Vegetables - 3 cups
Fruits - 2 cups Fruits - 2 cups
2600 Calories 2800 Calories
Vegetables -3.5 cups Vegetables - 3.5 cups
Fruits - 2 cups Fruits - 2.5 cups
3000 Calories 3200 Calories
Vegetables -4 cups Vegetables - 4 cups
Fruits - 2.5 cups Fruits - 2.5 cups
Colors of Fruits and Vegetables
Blue and Purple Foods
Food Nutrition
A ✓ means that 1 serving provides 10% or more of one's daily requirement.
Folate Iron Magnesium Phosphorus Potassium Vitamin A Vitamin B6 Vitamin C
Black beans ✓ ✓ ✓ ✓
Blackberries ✓
Blueberries ✓
Cabbage ✓
Figs ✓
Green Foods
Food Nutrition
A ✓ means that 1 serving provides 10% or more of one's daily requirement.
Folate Iron Magnesium Phosphorus Potassium Vitamin A Vitamin B6 Vitamin C
Artichoke ✓ ✓ ✓ ✓ ✓
Asparagus ✓ ✓ ✓ ✓
Avocados ✓ ✓ ✓ ✓
Bell peppers ✓ ✓ ✓
Broccoli ✓ ✓ ✓ ✓ ✓ ✓
Brussel sprouts ✓ ✓ ✓ ✓ ✓ ✓
Collard greens ✓ ✓ ✓ ✓ ✓
Green beans ✓ ✓ ✓ ✓
Kale ✓ ✓
Kiwifruit ✓
Mustard greens ✓ ✓ ✓
Peas (fresh) ✓ ✓ ✓ ✓ ✓ ✓ ✓
Romaine lettuce ✓ ✓ ✓
Spinach ✓ ✓ ✓ ✓ ✓ ✓ ✓
Turnip greens ✓ ✓ ✓ ✓
Red Foods
Food Nutrition
A ✓ means that 1 serving provides 10% or more of one's daily requirement.
Folate Iron Magnesium Phosphorus Potassium Vitamin A Vitamin B6 Vitamin C
Apples ✓
Beets ✓ ✓ ✓
Bell peppers ✓ ✓ ✓
Raspberries ✓
Strawberries ✓
Tomatoes ✓ ✓ ✓
Watermelon ✓ ✓ ✓
White/Brown/Tan Foods
Food Nutrition
A ✓ means that 1 serving provides 10% or more of one's daily requirement.
Folate Iron Magnesium Phosphorus Potassium Vitamin A Vitamin B6 Vitamin C
Bananas ✓ ✓ ✓
Cauliflower ✓ ✓ ✓
Garbanzo beans ✓ ✓ ✓
Lentils ✓ ✓ ✓ ✓
Lima beans ✓ ✓ ✓ ✓ ✓
Mushrooms ✓ ✓
Onions ✓
Peaches ✓ ✓
Potatoes ✓ ✓ ✓
Yellow/Orange Foods
Food Nutrition
A ✓ means that 1 serving provides 10% or more of one's daily requirement.
Folate Iron Magnesium Phosphorus Potassium Vitamin A Vitamin B6 Vitamin C
Apricots ✓
Cantaloupe ✓ ✓ ✓
Carrots ✓ ✓ ✓
Corn ✓ ✓ ✓
Grapefruit ✓
Mangoes ✓ ✓ ✓
Oranges ✓ ✓
Papayas ✓ ✓ ✓ ✓
Pineapples ✓
Split peas ✓ ✓ ✓ ✓ ✓
Summer squash ✓ ✓ ✓ ✓
Sweet potatoes ✓ ✓ ✓
Tangerines ✓
Winter squash ✓ ✓ ✓ ✓
Food Nutrition: Excellent Sources
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Folate asparagus black beans dark green leafy vegetables garbanzo beans green peas papayas |
Potassium avocados bananas lentils lima beans mangoes white potatoes |
Vitamin A cantaloupe carrots romaine lettuce sweet potatoes tomatoes winter squash |
Vitamin C bell peppers cauliflower kale kiwifruit oranges pineapple |
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Calcium Sources Dairy products Vegetable sources include: collard greens mustard greens spinach turnip greens kale broccoli brussel sprouts |
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Medical Disclaimer This website intends to be a reference only. The information given comes from the experiences and observations I have encountered. It should not be used as a substitute for any treatment prescribed by a doctor. I am not a medical professional and cannot diagnose and treat medical conditions. Please consult a doctor to treat illnesses and diseases. |
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