The Why, When, and How for 5-9 Daily servings of fruit


The body uses primarily sugars to fuel the brain, organs, and muscle functions. While burning sugars(carbohydrates) fat is also added to the “fire) for a complete functioning metabolism. So if we want to burn fat this means we must eat some carbohydrates in our diet for a healthy metabolism. Now, before you start ranting about how your low carbohydrate diet helped you lose weight, I’ll say yes, I am sure it has. That is a topic we will go over another day.

Remember this though, if you don’t consume very little carbohydrates or none at all for you extremists, your body will figure out how to get them another way known as gluconeogenesis. Suggested by the name, a sugar needed for metabolism is created by clipping off an amino group from a dietary or body protein. This process is not only inefficient but also leaves nitrogen containing amino groups in the blood, making the blood more acidic.  NOT GOOD.

Bottom line is that except in SPECIFIC cases, our diets should be centered around fruits and vegetables. They come straight from the earth to give us the glucose, vitamins, minerals and other micronutrients our mind and body needs to operate efficiently. Ever seen someone low on blood sugar? They have mental fog, aren’t able to think straight and aren’t able to physically perform tasks well. Fruits and vegetables help to provide and stabilize your blood sugar for steady mental and physical energy levels.

In other words they are your FUEL! Not those hot cheetos or processed sugars that are the reason you’re now on your low carb diet to lose weight or control your blood sugar . Haha. In all seriousness there are several reasons you may be going lower in carbohydrate: if you’re dieting down for a bodybuilding show, decreasing overall calories, or trying to reset insulin sensitivity to dietary sugars which will be talked about in the future.

Carbohydrate intake can vary based on your own bodies needs; as a general rule 5-9 servings of fruit is a very important part of your day diet. In fact depending on your calorie needs, they may be the only major source of carbohydrates you consume besides vegetables. In fact, at the end of this meal prep guide you will find that the 8 servings of fruit yielded only 87 grams of carbohydrate. Being under 100 grams daily, if fruit were your ONLY source of carbohydrate, this would still constitute as being “LOW CARB”.

Everyone is different; you may be one that eats slightly lower on this 5-9 scale depending on your daily calorie needs, and how much you consumer carbohydrates from other sources,  Many including myself choose to eat higher on this scale for my daily carbohydrate needs as fruit is very beneficial to the body.

So lets get down to business and get meal prepping!

Click HERE and go to this page and select “Meal Prepping Fruit” to find out when you should eat certain fruits and how to prepare them for the week so you have them ready to grab and go for your day!

References:
Clark, Micheal, Scott Lucett, and Rodney J. Corn. NASM Essentials of Personal Fitness Training. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins, 2008. Print.

http://www.fruitsandveggiesmorematters.org/experts-recommend-5-9-servings-of-fruits-and-veggies-daily