How to Get 5 Fruits & Vegetables a Day
It is a well-known fact that fruits and vegetables are an essential part of a healthy diet. The World Health Organization reports that a minimum intake of 400 g of fruits and vegetables per day makes a substantial difference in lowering the risk for heart disease, cancer, stroke, diabetes and obesity. Although 400 g may sound like a lot, there are many ways to add this nutrition requirement to your daily diet.
Instructions
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Refer to the U.S. Department of Agriculture's food pyramid website for recommendations tailored to your height, weight, gender and activity level. The "400 g" rule may make eating seem like a mathematical challenge when it comes to shopping and choosing portions. With this in mind, the Department of Health and Human Services' website also contains a fruit and vegetable intake chart (fruitsandveggiesmatter.gov/downloads/General_Audience_Brochure.pdf) that simplifies the calculations for you.
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Grow your own fruits and vegetables. Between the cost of supermarket produce and the fear of pesticides used for high-volume farm production, many people find that having their own garden makes eating these healthy foods more appealing. Between the money saved, the pride taken in growing your own produce and the attraction of bright colors and ripe smells, you are more likely to want to eat fruits and vegetables on a regular basis.
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Buy and store canned and frozen fruits and vegetables. Not only do they last a long time, but this method prevents having to take several trips to the store or market in order to keep this essential part of your diet in your home. Canned fruits appeal to children because they are stored in natural juices that provide a deep and appealing flavor. Frozen and canned vegetables are convenient for storage and are already cut, simplifying preparation.
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Make tempting nibbles available. Perhaps eating an entire serving of a vegetable or finishing a whole piece of fruit does not sound appetizing to you or your family. Leaving a bowl of fresh fruit on the kitchen counter or table can work wonders for positive temptation. Grabbing a strawberry here or a raspberry there adds up by the end of a day. Dips set beside raw veggies add taste-appeal for those who would otherwise turn away, and every little bit counts toward getting that 400 g.
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Cook and bake with recipes that include fruits and vegetables. Using an online recipe resource, such as that of the U.S. Department of Agriculture's website, may provide a variety of options that may make otherwise ignored fruits and vegetables suddenly a family favorite. While raw and fresh fruits and vegetables contain the highest nutritional content, even cooked produce still adds up in getting your five fruits and vegetables a day.
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