What do I mean by “lots”? Try 9 servings a day. The response I typically get to this is “You want me to eat how much?!?”
It’s really important to eat plenty of vegetables and fruit to help get the vitamins, minerals, antioxidants and fiber we need. The nutrients in colorful produce are the key to reducing our risk of developing diseases such as cancer, heart disease and diabetes. Plus, they make us feel energized and healthy.
The U.S. Department of Health and Human Services recommends that adults eat 4 servings of fruit and 5 servings of vegetables each day. This will vary a bit by individual, but it’s a good example to work through.
So, how do we get that much stuff into our bodies without blowing up? It’s easier than you think:
- Breakfast: add 1 large banana to your cereal (2 fruits)
- Lunch: salad time! Pile on 2 cups of leafy greens (2 vegetables), add 6 cherry tomatoes (1 vegetable), 1/2 cup shredded carrots (1 vegetable) and 10 snow peas (1 vegetable)
Here’s the score mid-day: 2 fruits and 5 vegetables eaten so far!
- Mid-afternoon snack: spread peanut butter on a sliced apple (1 fruit)
- Dinner: 1/2 cup cooked spinach (okay, so this is a bonus vegetable) and 1/2 cup sliced strawberries with a touch of honey for dessert (1 fruit)
Grand total: 4 fruits and 6 vegetables enjoyed throughout the day!
Give it a try yourself! Need recipe ideas? Check out our Recipe Box.
Lisa Corrado of Lisa Corrado Nutrition is a stellar chef and nutritionist. She is on a mission to help busy people eat healthier. Lisa offers nutritional counseling and coaching to help you cook and plan better meals. Check out her blog, A Moment in a Busy Life, which takes you on a healthy journey through good food and great choices.
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