Posts Tagged ‘veggies’

Here is a question I recently received from FOODPICKER.org

I have pre-diabetes and am trying to lose weight.  How many servings of fruit and veggies should I have each day?

Answer: If you have pre-diabetes, you can and should do something about it. Studies from the American Diabetes Association have shown that a reduction in 5-10% of your body weight can prevent or delay the onset of type 2 diabetes by up to 58% .  In addition, participating in some type of modest physical activity for 30 minutes daily can reduce your risk of cardiovascular disease and some cancers, strengthen your bones and muscles, and improve your mental health and mood.

In terms of fruit and veggie consumption, I would recommend a minimum of 5 servings daily.  An easy way to incorporate these is a fruit for breakfast, a fruit and veggie for lunch, and a fruit and veggie for supper.  Eating 5 of these each day will not only help you lose weight, but will also provide your body with essential nutrients it needs.  Below are some additional tips related to fruit and veggies in your diet:

  • Choose whole fruits rather than fruit juices.  Juices do not make us feel full, are full of calories, and rise blood sugars quickly.
  • Fresh or frozen are generally better. If  choosing canned fruits such as pineapple or peaches, look for ones in light syrup.  If choosing canned veggies, drain the water and rinse to remove excess sodium.
  • Limit starchy vegetables like peas, corn, and potatoes.  Choose non-starchy vegetables like broccoli, carrots, cauliflower, lettuce, etc. These non-starchy veggies are lower in calories and carbohydrates, meaning your blood sugars will remain lower.  In addition, they are a rich source of fiber keeping you full longer.

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