The following question was submitted by a reader, "I have pre-diabetes and am trying to lose weight. How many servings of fruit and veggies should I have each day?"
Eating more fruits and vegetables is an excellent way to manage your diabetes as well as manage your weight. Vegetables and fruits are chock full of vitamins, minerals, antioxidants, and fiber. Most are low in calories and with the exception of on a few types, low or fat-free. Set a goal of consuming at least 5 servings of fruits and veggies daily.
Visit the website http://www.fruitsandveggiesmorematters.org/ for more ideas on how to incorporate f&v into your daily diet and delicious recipes to try.
The best type of vegetables to consume are those that are of the non-starchy variety. Choose vegetables such as broccoli, cauliflower, Brussel sprouts, spinach, asparagus, and other leafy greens. Limit starchy vegetables such as corn, peas, and potatoes as they are higher in carbohydrates and calories.
Raw and cooked vegetables are healthiest when made or served with little or not fat, sauces, or dressings. If a salad dressing is used, try a low or fat free variety. Vinegar or lemon or lime juice is another healthy option in lieu of salad dressing. Steaming vegetables is a healthy method of cooking - you can use water or a low fat and low sodium variety to add flavor.
A small piece of "hand fruit" (i.e. an apple, orange) contains on average 15 grams of carbohydrate. Berries such as blueberries, strawberries and raspberries have about 15 grams of carbohydrates per 3/4 - 1 cup. When choosing a banana, one the size of a dollar bill is the equivalent of one serving.
Fruits should be either fresh or frozen without any added sugar. Dried fruit and fruit juices should generally avoided as to their high sugar content as well as their negative effect on blood sugar levels. Whole fruit contains less sugar and carbohydrate and have added fiber.
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