John Myers
Of course, we all know that fruits and vegetables are very healthy and play an important role in preventing many diseases, including obesity. It is often said that five portions of fruit and vegetables should be consumed per day. This may seem impossible at first glance, but it’s not as difficult as you think.
Fruit and vegetables in the diet plan: 5 servings daily
Fruit and vegetables provide important vitamins, antioxidants, and fiber as well as minerals and trace elements. In addition, most fruits and vegetables are low in calories and fat.
No wonder you can prevent many diseases and, last but not least, obesity by eating plenty of fruit and vegetables. For example, green leafy vegetables reduce the risk of diabetes while apple promotes intestinal health and reduces the risk of colon cancer.
Diet plans with at least five servings of fruit and vegetables a day are recommended. A portion corresponds to 1 piece of fruit, i.e. an apple or a pear, a tomato, etc. For berries, peas, salads, cut vegetables, etc., 120 to 130 grams each count as one portion.
9 tips on how to incorporate more fruits and vegetables into your eating plan
So you would have to eat around 600 grams of fruit and vegetables every day. This is no problem at all for fruit and vegetable fans. However, when you’re just getting used to eating more fruits and vegetables, you often don’t know how to fit that amount into your diet.
We have put together a few simple tips for you:
Continuously increase your fruit and vegetable consumption
Fruit and vegetables have so far been rather insignificant in your diet plan. Then simply start with an extra portion of fruit or vegetables a day, for example with an apple as a snack in between. Once you get used to it, add another portion, then another, etc.
Mix vegetables with sauces
Don’t want to eat the carrot whole? No problem, just grate the carrot very finely and add it to your pasta sauce, for example. And you’ve integrated a portion of vegetables into your meal without them particularly tasting or seeing it.
Try lots of new fruits and vegetables in your eating plan
Many people are familiar with the saying “An apple a day keeps the doctor away”. But the range of fruit is not just limited to apples! Instead, try to incorporate new types of fruit and vegetables into your diet from time to time.
There are so many different fruits. Try juicy pears, delicious plums, sweet apricots, crunchy nectarines, all kinds of colorful berries, or exotic fruits such as mangoes, papayas, lychees, and avocados.
Blend your fruits and veggies into smoothies
Do you like drinking fruit juices? It is better to do without the unhealthy ready-made juices from the supermarket and instead mixes your own fresh smoothies. This can give you a healthy start to the day.
However, it can also be enjoyed at any other time as a snack rich in vital substances.
Dip your veggies
Not a fan of the natural flavor of celery, broccoli, or cauliflower? That doesn’t matter, there is a healthy solution here too:
Dip the vegetables in hummus (chickpea sauce), avocado dip, tomato dip, or any other healthy and delicious sauce or dressing.
Serve fruit and vegetables for breakfast or as a snack between breaks
Do you only have a quick cup of coffee for breakfast? Then it’s best to start with a good breakfast from now on. For example, with delicious fruit muesli made from strawberries, blueberries, or other delicious types of fruit.
Or you can make vegetable sticks and eat them with your favorite toast.
If, on the other hand, you do not eat breakfast, it is best to pack the fruit or vegetables in a lunch box and take everything with you on the go or for your break.
Put vegetables on the bread
Whenever you prepare a sandwich, don’t forget the vegetables. Whether you top or spread your bread with sausage and cheese or vegetarian pies, always put vegetables on top, e.g. E.g. tomato slices, onion rings, cucumber slices, pepper pieces, radish slices, lettuce leaves, or whatever you have around the house.
The fried vegetables described below, e.g. B. in the form of eggplant slices, half peppers, zucchini slices, etc.
If you spread them with delicious pesto, the vegetables taste twice as good.
Fry your vegetables to improve their taste
Frying vegetables is quick and gives them a whole new taste, so even people who don’t like vegetables will love it.
For example, cut onions, carrots, zucchini, or asparagus into small pieces and fry the vegetables briefly in frying oil. You can then season the vegetables as you like and use them as a side dish or in salads.
Refine your vegetables with herbs
Another way you can refine the flavor of the vegetables a bit so that you want more vegetables is to season them with fresh or dried herbs.
This makes the vegetables so delicious that you won’t be able to stop eating them.
Try your vegetables with chives, dill, oregano, or parsley, for example. Herbs de Provence or another herbal mixture also tastes wonderful with vegetables.
If you prefer to eat spicy, you can season it with a little pepper or chili. Olive oil, organic butter, or balsamic vinegar can also be combined well with your vegetables. You can also add all kinds of chopped nuts.
More fruit and vegetables in the nutrition plan: It’s easy!
As you can see, it is not at all difficult to include plenty of fruit and vegetables in your diet. Do your body and health a favor and give it a try. It’s best to start today!
