Here is the question I’ve received from FOODPICKER.org
I have pre-diabetes and am trying to lose weight. How many servings of fruit and veggies should I have each day?
Answer: Pre-diabetes are people whom are at risk of becoming diabetes. Therefore, they should watch their comsumption on carbohydrate or calories.
Both fruit and vegetable are great source of vitamin, mineral and fibers. They are good for human health. Most importantly, they are low in fat and carbohydrate or calories. Therefore, they are good food to eat if you want to lose weight. They help to make you feel full while still providing adequate nutrient.
So instead of cutting back in fruit or vegetable, try to cut back in grains, fat, sweet and alcohol. Substitute starchy vegetable with nonstarchy vegetable. Eat small but frequent meal through out the day. Do moderate exercise everyday is the good way to lose weight.
For your information:
-3, 500 kcal = 1 lb of body fat.
So if you want to lose 1lb per week, then you should burn 500 kcal more than what you eat per day
1 serving of nonstarchy vegetable= 5 g carb, 2g protein, 0 g fat and 25 kcal. Recommended serving is: 3-5 serving per day.
Be careful to not mistake with starchy vegetable, which contain higher carbs.
Starch vegetable includes potato, corn, pumpkin, sweet potato and yam.
Nonstarchy vegetalbe includes cabbage, bean, broccoli, mushroom, etc.
1 serving of fruit = 15g carbohydrate, 0 g protein, 0 g fat and 60 kcal. As you can see, fruit contain more carb than nonstarchy vegetable. So the recommended serving is 2-4 serving per day.
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Reference: Question from FOODPICKER.org
Source of information:
Rolfes, S.R.; Pinna K. & Whitney, E. (2009). Life Cycle Nutrition: Pregnancy and lactation. Understanding Normal and Clinical Nutrition, 8th edition, 477-491.
