The Ministry of Health of Ukraine (MOH) drew attention to the importance of consuming vegetables in the daily diet, confirming the recommendations of the World Health Organization (WHO). According to them, adults should consume at least 400 grams of vegetables and fruits every day, which corresponds to about five servings.
The World Health Organization recommends consuming at least 400 grams or five servings of vegetables and fruits every day.
A serving of vegetables for an adult is approximately the size of the palm of your hand, which means that serving sizes vary depending on age and physical characteristics. Regular consumption of vegetables supports the immune system, improves physical condition and mental well-being.
Research suggests that eating vegetables can reduce the risk of heart disease, type II diabetes, and some cancers, as well as have positive effects on brain function, reduce stress, and improve mood.
Experts recommend several simple ways to add more vegetables to your diet. For example, you can replace part of the meat or cheese in dishes with vegetables, which will not only reduce the calorie content, but also enrich the taste. Dinner can be made lighter by replacing rice or pasta with broccoli, zucchini or peppers.
In addition, the plate should contain mainly vegetables and whole grain products. Replacing part of the meat or bread with baked or boiled vegetables will preserve their beneficial properties. Healthy snacks like carrots, celery or bell peppers with hummus can also be a good alternative to chips and sweets.
By following these simple recommendations, you will be able to consume three servings of vegetables every day, improving your nutrition and overall health.
