Fruit and vegetables should be the foundation of each diet plan.
In other words: Ideally, they make up at least 50% of your daily consumption. Why are these food groups so important for you? Well, firstly they are very low in calories and fat. Therefore, they prevent overweight. Secondly, fruit and vegetables contain essential vitamins, minerals, dietary fiber, and secondary vegetable substances.

One apple per day keeps the doctor away.
Evidentially, people who eat a lot of fruit and vegetables have a lower risk of as cardiovascular disease, hypertension, and strokes. Furthermore, research has shown that a low fat diet with a high portion of whole meal products and vegetables plays is critical for cancer prevention. What is more healthy – fruit or vegetables? You should eat twice as much vegetable. Why? The fructose in fruits can have a negative impact on your weight and insulin level for instance. Hence, choose fruit with a balanced fructose and glucose ratio.

First the facts and my recommendations. 
Colorful plant nutrition should represent the bulk of you meals. Raw food is superior until early afternoon. It ensures the direct supply of vitamins and minerals. Be aware: Not everyone can stand to switch to a raw food diet radically. Through years of conditioning, our bodies adjusted to modern civilization food. Hence, you want to slowly change your eating habits.
Knowledge without application is useless. Hence, it is your turn now.
First, you want to reflect which type and amounts of fruit and vegetables (including salad and nuts) you are usually consuming. Please be open and honest to yourself. I know that most people just do not eat enough of this healthy food (me included).
Ideal is a great bridge word. In the second step, you want to define your ideal daily quantity of this basic food group. Here a small calculation example: An average adult eats approx. 1.8 kilogram per day. If you are striving for a balanced mixed diet, approx. 50% of it, fruit and vegetables should cover i.e. 900g. Those are to be split in a 1:2 relation. This results into 600g vegetables and 300g fruit.
As soon as the goal is clear, you want to prepare the way. It will be paved by the improvement actions you are defining including completion dates (e.g. enlarge the size of my daily salad from 100g to 200g by calendar week 40).


Rabbit Food
Especially men with socially conservative attitudes look at salad plates skeptically. Sadly, in many places – particularly in the developed countries – there is still a school of thought existing, which claims that meat does provide more energy as vegetables, in particular raw food. We want to go take a closer look and ask the next logical question: Energy for what? Of course, meat contains calories and thus supported our ancestors back then as well as people in the polar climate zones nowadays a lot. Yet: How do we usually live currently? Most of us do not live in the artic or hunt wild animals with spears.

“I like to eat light meals for dinner. For instance salad or some fruits.” Your body is a biological marvel. It can align itself to many of your habits within a few months. If you do not have any digestive problems by eating fruit and vegetables for dinner, you can keep it up. The complete transition to raw food often causes initial challenges. If you have a good blender and access to a variety of wild plants, fruits and vegetables, this diet can become your ultimate goal.

Extreme Diets
Many people recognize a huge energy boost after increasing their fruit and vegetable consumption. Some of them want to have more of that. They run the risk to overshoot the mark. If you eat significant amounts of fruit and vegetables over a longer period, your body will adjust to it. If you do not drink at least one smoothie with various purified green leaves, you will run the risk of underweight and shortages.

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