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Real Men Eat Fruits and Vegetables
(And by “Real”We Mean “Healthy”)
According to surveys done by the National Institutes of Health, men are less likely than women
to eat at least five servings of fruit and vegetables a day.* But men need fruits and vegetables to
stay healthy just as much as women do. As a matter of fact, the Centers for Disease Control and
Prevention (CDC) recommend that men eat between 2 and 2 1/2 cups of fruit a day and 2 1/2 and
4 cups of vegetables, depending on age and activity levels.
There are many reasons to eat the recommended amount of fruits and vegetables every day. For
example, you can lessen your chances of getting many diseases. Also, a diet with five servings of
fruit and vegetables per day can help you control your weight.
Below are tips from the CDC to help you eat more fruits and vegetables:
✔ Add vegetables like bell peppers, broccoli, spinach, mushrooms or tomatoes
to your egg or egg white omelet.
✔ Put strawberries, blueberries or bananas on your cereal or yogurt.
✔ Ask for more veggies on your pizza.
✔ Snack on fruit.
✔ Order a salad or stir-fried vegetables when you go out to eat.
✔ Cut up vegetables so you can grab and eat them easily.
✔ Make fruits and vegetables half your plate at mealtimes.
Smart Snacking
Whether you’re at work, watching the big game or relaxing
on the weekend, fruits and vegetables also make great lowcalorie snacks. To the right is a table of healthy snacks that
are less than 100 calories.
Coventry WellBeing offers a personalized digital coaching
program, Nourish®, that can help you eat healthier. To get
started, visit the Web address shown on your CoventryOne ID
card. Then log in to or register for My Online ServicesSM, and
find “WellBeing Solutions” under “Wellness Tools” at the top
of the page. You can find Nourish under “Coaching.”
1 medium-size apple (72 calories)
1 medium-size banana (105 calories)
1 cup steamed green beans (44 calories)
®
1 cup blueberries (83 calories)
1 cup grapes (100 calories)
1 cup carrots (45 calories), broccoli (30 calories), or bell
peppers (30 calories) with 2 tbsp. hummus (46 calories)
Sources: National Institutes of Health, http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2396974/
Centers for Disease Control and Prevention, http://www.fruitsandveggiesmorematters.org/wp-content/uploads/UserFiles/File/pdf/resources/cdc/AA_Mens_Brochure.pdf, http://www.cdc.gov/
healthyweight/healthy_eating/fruits_vegetables.html
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