Really, its easier than you think –
If you’re like most people, you don’t eat anywhere near the recommended 7-9 servings of fruits and vegetables a day.
As a matter of fact, many people barely eat one serving.
Here’s a ton of ways to get your 7-9 servings in everyday.
Have fruit and a glass of fruit juice with breakfast. Precut the night before to make it easy. 2 servings knocked out right there.
Have a fruit and/or fruit juice (with no corn syrup!) at morning break.
Have lettuce and tomato on your sandwich at lunch.
Have a salad.
Have fruits or vegetables.
Drink fruit or vegetable juice.
Drink Green Tea.
Drink fresh squeezed lemonade.
Have cut up fruits or vegetables with your afternoon snack.
At dinner, have at least 2 servings. You can have a vegetable and a salad, or cut up fruit and a salad, or a vegetable and a fruit, or vegetables in your main course and a salad or cut up fruit. Dizzy yet?
Spaghetti sauce counts – tomatoes
Fajitas are a great choice.
Mandarin oranges are a sweet treat.
Canned or frozen vegetables count too, but fresh is better.
Applesauce is too processed. Doesn’t count.
Have a glass of wine. (ONE)
Drink Green Tea.
Remember, a serving is only a half a cup of most fruits and vegetables. Leafy greens are a cup. Not very much. A good salad can easily have 2 or 3 servings worth by itself.
For dessert, put fruit on your dessert, or go the European or Mediterranean route and have fruit and cheese.
Now I’m sure that the fact that I’ve included juices, and wine and green tea will raise some eyebrows. They all contain powerful anti-oxidants and therefore they count – but they shouldn’t be your only source. You need some sort of greens everyday, and we all know that the real thing is healthier than the juice. But we’re busy and not perfect. Shoot for lots of colors and you’ll be pretty well covered.
As you can plainly see, it’s really not that hard to get your fruits and veggies in, no matter how busy you are.
If you’re just starting out, try for 3 servings a day and work up from there. Let’s try to stay out of the nursing home as long as possible, OK?
|Learn to eat healthy everyday- and love it!
You’ll love the way you look and feel