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Load Up on Fruits and Veggies!

 

Folic acid plays a key role in reducing the risk of birth defects.

 

Examples of daily sources of folate:

2 servings of dark green leafy vegetables (1 serving = approximately 1 cup)

  • collard
  • turnip
  • spinach
  • lettuce
  • cabbage

 

2-3 servings of fruit (1 serving = approximately ½ cup)

  • orange
  • strawberry
  • lemon
  • mango
  • tomato
  • grapefruit
  • kiwi
  • melon

 

3 serving of whole grain (1 serving = approximately ½ cup or 1 slice)

  • bread
  • cornmeal
  • cereal
  • oatmeal

 

2 servings of legumes (1 serving = approximately ½ cup)

  • split peas
  • red and white kidney beans
  • black beans
  • navy beans
  • black-eyed peas
  • chick peas (garbanzo beans)

 

Fruits and vegetables rich in Vitamin C will help with wound healing, tooth and bone development, and promotes metabolic processes. Experts recommend 3 servings per day.

 

Good daily sources of Vitamin C:

3 servings of fruit or vegetables (1 serving = approximately ½ cup)

  • orange
  • strawberry
  • lemon
  • mango
  • tomato
  • grapefruit
  • kiwi
  • melon
  • potato
  • peppers

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