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5 servings of Fruits and Vegetables?

5 servings of fruits and vegetables a day will give you lots of water (between 75% and 95% of its weight is water), vitamins, water-soluble like vitamin C, folic acid and small amounts of other B vitamins (B1, B2, B3 and B6) and soluble compounds such as carotenoids (mainly ß-carotene) with activity of pro-vitamin A and vitamins K and E.

Vegetables also provide minerals like potassium, magnesium and small amounts of calcium, iron, phosphorus and phytochemicals (organic compounds present in plant foods that are not nutrients but have beneficial effects on health) among which we can highlight carotenoids, phenolics, glucosinolates and phytosterols, and fiber.

The regular intake of fruits and vegetables helps prevent diseases such as cardiovascular disease, digestive disorders, some cancers and neurodegenerative diseases, as well as metabolic syndrome, overweight and obesity.

Vegetable provide fewer calories (less than 70 kcal per 100 grams of edible portion) and saturated fat (less than 1% by weight, with exceptions such as the avocado with a 12% weight), and help us to reduce the intake of other foods because keep you full. They are also easy to cook and very easy to find in stores.

Consuming at least five servings of fruits and vegetables a day helps maintain a balanced diet which is the key to have a healthy life. Vegetables are are well accepted by the elderly, during adulthood provide basic nutrients and during childhood and adolescence are essential to forming good eating habits.

So, how could you introduce them in your daily menu?

The key is to include fruits and vegetables in each of your daily meals. It’s that easy!

Here I give you several ideas to choose one of them five times a day:


  • 1 fruit or 1 Natural juice

Mid-morning Snack:

  • 1 fruit or 1 Natural juice


  • 1 Salad
  • 1 bowl of vegetables or vegetables
  • The vegetable garnish and vegetable main courses
  • 1 Fruit Dessert

Mid-afternoon Snack:

  • 1 Fruit
  • 1 Fruit Salad
  • 1 natural fruit juice


  • Vegetable dish
  • 1 Salad
  • 1 fruit for dessert

 Remember, Nutrition is Wellness!!

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