Fruit and vegetable diet

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Your Fruit and Vegetable Diet


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The first thing that comes to mind when hearing about a fruit and vegetable diet, is a vegan type diet. This is not what we are going to discuss here. What this diet is intended to do is increase the amounts of fruits and vegetables that are consumed and decrease the amounts of fats and empty calories in the diet.

This type of diet does include proteins in a moderate amount. It also gives you the best types of fruits and vegetables to include in your daily diet so that you can take advantage of natural foods which are designed to be digested easily, increase the metabolism, jumpstart the body to break down and process sugars in a better way, and give you the nutritional values that you need in a healthy diet.

This diet calls for 4-5 servings of vegetables per day and 2-3 servings of fruits per day. We will go over the best fruits and vegetables to eat in order to facilitate weight loss and give you all the nutrients that you need for your body to be in peak form.

Vegetables are considered complex carbohydrates and are not broken down into fats easily by the body. They consist more of nutrients, water, and fiber which helps to aid in digestion and providing vitamins and minerals for our health. In addition to being harder to break down, they are also held in the digestive tract longer which helps you from getting hungry again so quickly.

Fruits consist of simple carbohydrates, they are broken down by the body into fats and give the body energy. They are high in nutrients as well which help deliver vitamins and minerals as well. They do break down quickly in the digestive tract, so this diet will limit the servings per day to help cut down on frequent hunger. Fruits should be eaten raw. Cooking or processing fruits removes a lot of the nutritional value from fruits.

The list of vegetables and fruits that are the best are listed below. They can be eaten in any amount and considered as one serving. Vegetables should be eaten either raw or steamed without using oil or butter. As stated above, please incorporate 4-5 servings of vegetables per day into your diet.


  • Alfalfa Sprouts, Brussel Sprouts, Broccoli
  • Collard Greens, Eggplant, Kale, Okra
  • Summer Squash, Spinach, Leeks and Scallions
  • Lettuce, Tomatoes, Cucumbers, Onions
  • Zucchini, Turnips, Turnip Greens, Artichokes
  • Green beans, Carrots, Celery, Mushrooms
  • Bell Peppers


  • Apples, Oranges, Grapefruit, Strawberries
  • Blueberries, Pears, Boysenberries, Cranberries, Cranberry Juice
  • Blackberries, Cantaloupe, Melons

Fruits To Eat In Limited Amounts

  • Grapes, Coconut, Bananas
  • Dried Fruit, Dates, Canned or Processed Fruit

A sample diet is provided below to give you a guide as to what you should eat daily:


  • 1 boiled or scrambled egg
  • ½ whole wheat bagel with 1 tsp low fat crème cheese
  • ½ orange or 1 8 ounce glass orange juice or cranberry juice
  • 2 slices of tomatoes
  • Water, Coffee, or Unsweetened Tea


  • 4 ounces lean chicken, turkey or fish
  • Mixed salad with lettuce, tomatoes, cucumbers, green peppers
  • Low fat/low calorie salad dressing
  • 5 whole wheat crackers
  • Water, Coffee, or Unsweetened Tea

Afternoon Snack

  • Bowl of berries of your choice
  • Or 1 apple sliced


  • 4-6 ounces lean meat
  • Green Beans
  • Broccoli, carrot, cauliflower medley steamed
  • 1 dinner roll

Evening Snack

  • 2 servings raw vegetables

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