{"id":20029,"date":"2022-03-16T15:55:06","date_gmt":"2022-03-16T18:55:06","guid":{"rendered":"https:\/\/www.smartfit.com.br\/news\/?p=20029"},"modified":"2026-01-09T21:55:44","modified_gmt":"2026-01-10T00:55:44","slug":"quantas-porcoes-de-frutas-e-vegetais-devo-comer","status":"publish","type":"post","link":"https:\/\/www.smartfit.com.br\/news\/nutricao\/quantas-porcoes-de-frutas-e-vegetais-devo-comer\/","title":{"rendered":"Afinal, quantas por\u00e7\u00f5es de frutas e vegetais devo comer por dia?"},"content":{"rendered":"\n<a class=\"top_link\" href=\"https:\/\/nutri.smartfit.com.br\/?utm_campaign=20029&amp;utm_medium=top_link&amp;utm_source=news\" rel=\"noopener\" style=\"text-align: center;color: #009b34;text-decoration: underline\" target=\"_blank\"><h6 style=\"margin: 20px 0 20px\">Conhe\u00e7a o app de nutri\u00e7\u00e3o da Smart Fit    <\/h6><\/a>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cDietas ricas em frutas e vegetais s\u00e3o \u00f3timas para a sa\u00fade.\u201d Isso voc\u00ea j\u00e1 ouviu muitas vezes,&nbsp; mas quanto voc\u00ea precisa comer por dia para realmente colher as recompensas? Uma <a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/CIRCULATIONAHA.120.048996\">an\u00e1lise<\/a> da Universidade de Harvard indica que um total de cinco por\u00e7\u00f5es por dia de frutas e vegetais oferecem os maiores benef\u00edcios \u00e0 sa\u00fade.<\/p>\n\n\n<\/p>\n\n\n<h2 class=\"wp-block-heading\">Sobre o estudo<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A pesquisa, publicada em mar\u00e7o de 2021, reuniu informa\u00e7\u00f5es de sa\u00fade e dieta de dezenas de estudos de todo o mundo \u2014 incluindo, ao todo, cerca de dois milh\u00f5es de pessoas, que foram acompanhadas por at\u00e9 30 anos.<\/p>\n\n\n\n<div class=\"square_banner\" style=\"width:300px;margin: 20px auto\">      <a href=\"https:\/\/nutri.smartfit.com.br\/?utm_campaign=20029&amp;utm_medium=square_banner_emagrecimento-4&amp;utm_source=news\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2020\/04\/emagrecimento-4.gif\">      <\/a>    <\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Em compara\u00e7\u00e3o com quem come menos por\u00e7\u00f5es de frutas ou vegetais por dia, as pessoas que comem cinco por\u00e7\u00f5es possuem:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>13% menor risco de morte por qualquer causa;<\/li>\n\n\n\n<li>12% menor risco de morte por doen\u00e7a card\u00edaca ou acidente vascular cerebral;<\/li>\n\n\n\n<li>10% menor risco de morte por c\u00e2ncer;<\/li>\n\n\n\n<li>35% menor risco de morte por doen\u00e7a respirat\u00f3ria<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Isso porque as <a href=\"https:\/\/www.smartfit.com.br\/news\/nutricao\/beneficios-das-frutas\/\" title=\"frutas\">frutas<\/a> e vegetais s\u00e3o as principais fontes de v\u00e1rios nutrientes que est\u00e3o fortemente ligados \u00e0 boa sa\u00fade, como o pot\u00e1ssio, magn\u00e9sio, fibras e polifen\u00f3is, conforme explica Natasha Rizzi, <a href=\"https:\/\/www.smartfit.com.br\/news\/nutricao\/vale-a-pena-ir-ao-nutricionista\/\" title=\"Por que mesmo pessoas saud\u00e1veis devem consultar um nutricionista\">nutricionista <\/a>do <strong>Smart Fit Nutri<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-fe48e5de wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/www.smartfit.com.br\/academias?utm_source=EGM&amp;utm_medium=BLOG&amp;utm_campaign=SFBR20260109_AQS_NEWS-NUTRI_W02\">Vem treinar na Smart Fit<\/a><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">A combina\u00e7\u00e3o mais eficaz<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e3o gosta de vegetais e quer comer s\u00f3 frutas ou vice-versa? Pois saiba que a combina\u00e7\u00e3o ideal, segundo o estudo, \u00e9: 2 por\u00e7\u00f5es de frutas + 3 por\u00e7\u00f5es de vegetais por dia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Os maiores benef\u00edcios vieram da ingest\u00e3o de vegetais com folhas verde escuras (couve e <a href=\"https:\/\/www.smartfit.com.br\/news\/nutricao\/beneficios-do-espinafre\/\" title=\"Descubra os benef\u00edcios do espinafre para a sua sa\u00fade\">espinafre<\/a>, por exemplo) e frutas e vegetais ricos em vitamina C e betacaroteno (como frutas c\u00edtricas, frutas vermelhas e cenouras).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Mais \u00e9 melhor?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e3o. At\u00e9 onde a ci\u00eancia sabe, comer mais de cinco por\u00e7\u00f5es de frutas ou vegetais por dia n\u00e3o fornece benef\u00edcios adicionais. Mas tenha em mente que esse n\u00famero diz respeito a quanto voc\u00ea come em m\u00e9dia. Ent\u00e3o, se um dia voc\u00ea comer menos ou mais, est\u00e1 tudo bem!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Quanto \u00e9 uma por\u00e7\u00e3o?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Uma ma\u00e7\u00e3 \u00e9 uma por\u00e7\u00e3o mas, por essa l\u00f3gica, uma uva tamb\u00e9m \u00e9? Na verdade n\u00e3o. Confira abaixo a lista sobre quanto de cada fruta e vegetal equivale a uma por\u00e7\u00e3o:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ma\u00e7\u00e3 (1 fruta);<\/li>\n\n\n\n<li>Damascos (1 fresco, 1\/2 x\u00edcara em lata ou 5 secos);<\/li>\n\n\n\n<li>Abacate (1\/2 fruta ou 1\/2 x\u00edcara);<\/li>\n\n\n\n<li>Banana (1 fruta);<\/li>\n\n\n\n<li>Mirtilos (1\/2 x\u00edcara frescas, congeladas ou enlatadas);<\/li>\n\n\n\n<li>Mel\u00e3o (1\/4 de mel\u00e3o);<\/li>\n\n\n\n<li>Uvas (1\/2 x\u00edcara);<\/li>\n\n\n\n<li>Laranja (1 fruta);<\/li>\n\n\n\n<li>P\u00eassegos ou ameixas (1 fresco ou 1\/2 x\u00edcara em lata)<\/li>\n\n\n\n<li>Pera (1 fruta)<\/li>\n\n\n\n<li>Ameixas secas (6 ameixas ou 1\/4 x\u00edcara)<\/li>\n\n\n\n<li>Morangos (1\/2 x\u00edcara frescos ou congelados)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">FRUTAS<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Br\u00f3colis (1\/2 x\u00edcara)<\/li>\n\n\n\n<li>Couves de Bruxelas (1\/2 x\u00edcara)<\/li>\n\n\n\n<li>Repolho (1\/2 x\u00edcara)<\/li>\n\n\n\n<li>Cenouras (1\/2 x\u00edcara cozida, 1\/2 cenoura crua ou 2 a 4 palitos)<\/li>\n\n\n\n<li>Couve-flor (1\/2 x\u00edcara)<\/li>\n\n\n\n<li>Aipo (2-3 cabos)<\/li>\n\n\n\n<li>Milho (1 espiga ou 1\/2 x\u00edcara de enlatados)<\/li>\n\n\n\n<li>Berinjela (1\/2 x\u00edcara)<\/li>\n\n\n\n<li>Couve, mostarda ou acelga (1\/2 x\u00edcara)<\/li>\n\n\n\n<li>Alface (1 x\u00edcara)<\/li>\n\n\n\n<li>Legumes misturados ou salteados (1\/2 x\u00edcara)<\/li>\n\n\n\n<li>Cebola (1 fatia)<\/li>\n\n\n\n<li>Espinafre (1\/2 x\u00edcara cozida ou 1 x\u00edcara crua)<\/li>\n\n\n\n<li>Ab\u00f3bora (1\/2 x\u00edcara)<\/li>\n\n\n\n<li>Abobrinha (1\/2 x\u00edcara)<\/li>\n\n\n\n<li>Tomate (2 fatias)<\/li>\n\n\n\n<li>Mandioca ou batata doce (1\/2 x\u00edcara)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">LEGUMES<\/h3>\n\n\n\n<h2 class=\"wp-block-heading\">Leia tamb\u00e9m<\/h2>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"960\" height=\"640\" data-id=\"20000\" src=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/03\/como-criar-habitos.jpg\" alt=\"Pessoa com uma caneca de ch\u00e1, um bowl de gr\u00e3os para uma refei\u00e7\u00e3o saud\u00e1vel, folheando um livro sobre como criar h\u00e1bitos\" class=\"wp-image-20000\" srcset=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/03\/como-criar-habitos.jpg 960w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/03\/como-criar-habitos-300x200.jpg 300w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/03\/como-criar-habitos-768x512.jpg 768w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/03\/como-criar-habitos-800x533.jpg 800w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/03\/como-criar-habitos-150x100.jpg 150w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><figcaption class=\"wp-element-caption\"><strong><a href=\"https:\/\/www.smartfit.com.br\/news\/saude\/como-criar-habitos\/\" title=\"Tudo o que voc\u00ea precisa saber para criar h\u00e1bitos (e para perd\u00ea-los tamb\u00e9m!)\">Como criar h\u00e1bitos?<\/a><\/strong><\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"960\" height=\"640\" data-id=\"19853\" src=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/03\/receitas-para-levar-na-bolsa.jpg\" alt=\"Bandeja de cookies de aveia com uva passa\" class=\"wp-image-19853\" srcset=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/03\/receitas-para-levar-na-bolsa.jpg 960w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/03\/receitas-para-levar-na-bolsa-300x200.jpg 300w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/03\/receitas-para-levar-na-bolsa-768x512.jpg 768w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/03\/receitas-para-levar-na-bolsa-800x533.jpg 800w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/03\/receitas-para-levar-na-bolsa-150x100.jpg 150w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><figcaption class=\"wp-element-caption\"><a href=\"https:\/\/www.smartfit.com.br\/news\/nutricao\/receitas-para-levar-na-bolsa\/\" title=\"Para levar na bolsa: confira 5 receitas pr\u00e1ticas e saud\u00e1veis\"><strong>Receitas para levar na bolsa<\/strong><\/a><\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"960\" height=\"640\" data-id=\"19583\" src=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/02\/preciso-de-suplementos.jpg\" alt=\"Imagem de colheres com suplementos em p\u00f3 diversos\" class=\"wp-image-19583\" srcset=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/02\/preciso-de-suplementos.jpg 960w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/02\/preciso-de-suplementos-300x200.jpg 300w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/02\/preciso-de-suplementos-768x512.jpg 768w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/02\/preciso-de-suplementos-800x533.jpg 800w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/02\/preciso-de-suplementos-150x100.jpg 150w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><figcaption class=\"wp-element-caption\"><strong><a href=\"https:\/\/www.smartfit.com.br\/news\/nutricao\/preciso-de-suplementos\/\" title=\"Como saber se preciso de suplementos?\">Preciso de suplementos?<\/a><\/strong><\/figcaption><\/figure>\n<\/figure>\n\n\n<p><!-- \/wp:post-content --><!-- \/wp:paragraph --><!-- \/wp:paragraph --><!-- \/wp:paragraph --><\/p>","protected":false},"excerpt":{"rendered":"<p>E quanto exatamente \u00e9 \u201c1 por\u00e7\u00e3o\u201d de cada alimento?<\/p>\n","protected":false},"author":1,"featured_media":20042,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1246],"tags":[1475],"class_list":["post-20029","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricao","tag-alimentacao-saudavel"],"acf":{"banner_imagem":25829,"banner_link":"https:\/\/nutri.smartfit.com.br\/?utm_campaign=20029&amp;utm_medium=banner_25829&amp;utm_source=news","banner_target":"_blank","cta":{"label":"QUERO UM PLANO ALIMENTAR 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