The better your diet will be the better you will be. So what do I mean by a better diet? A better diet generally refers to the diet that should be well balanced between protein, carbohydrates, fats, vitamins, minerals, and various other nutrients. Fruits and vegetables play important roles here. Research has shown that people eating more fruits and vegetables are much healthier than others in terms of fitness and have less pain in their joints and muscles as compared to others.
Also read: Top 10 Fruits Highest In Protein
How Big Should My Serving be?
Generally, one serving of fruit or vegetable is equal to about one-half cup (sliced or chopped). But greens like spinach and lettuce have a serving size equal to one full cup. A single piece of fruit, such as an apple or an orange also counts as one serving. When you read the labels on packaged fruits and vegetables, you might see that a serving is three-fourths of a cup instead of a half-cup. One serving of juice is four ounces.
Also read: Is Fruitarian Diet Good For Me?
Following are some of the best ways to Increase Your Fruit and Vegetable Intake
1. Try to store them at home as far as possible
Apples, pears, bananas, oranges, and cherry tomatoes don’t need refrigeration so you can keep them in plain view on your countertop or table. When snack time rolls around it will be easy to grab a piece of fruit or a handful of cherry tomatoes.
2. Try something new
Rutabagas can be cooked and mashed alone or mixed with potatoes. Serve pluots as a sweet treat, or snack on pomegranate fruits. Try a few dishes from raw food diets.
3. Stock more frozen vegetables
They’re quick and easy to prepare in the microwave or on the stovetop. You can choose single vegetables such as peas, carrots, green beans, or cauliflower, or you can try seasoned blends of vegetables.
Also read: Fruits That Help You Stay Hydrated
4. Store Pre-cut and pre-washed salad in a bag
Just don’t assume that the pre-washed salad mixes are immaculate. Give them a good rinse before preparing your meal.
Also read: 10 Most Healthy Root Vegetables
5. Take fruits and vegetables to work
Dehydrated fruits such as raisins, dates, and dried cranberries keep nicely in plastic containers. Tuck a bag of raisins in your purse for an easy snack. Single-serving packs of applesauce or fruit cups that don’t need refrigeration can also be kept at your desk.
6. Pack sliced carrots and celery with your lunch
If you eat lunch at a restaurant, choose a side salad instead of French fries, and drink 100-percent fruit juice instead of soda. Order vegetarian sandwiches and wraps. They’re usually low in calories and can give you two or three servings of vegetables with just one sandwich.
7. Use Fruits and vegetables as after snacks
Avoid the bags of greasy chips, bowls of ice cream, and bottles of sugary sodas. Those snacks are high in calories and low in nutrition.
Replace them with:
- Freshly cut vegetables and dip
- A mix of your favorite 100-percent fruit juices with club soda
- A parfait made with yogurt, berries, and nuts or granola
- A small bowl of whole-grain cereal with fresh fruit slices or raisins and low-fat milk
- Frozen seedless grapes
Also Read: Tasty Fruits That Can Help You Lose Weight
8. Get Used to Sandwiches and salads as a side dish
Eating a salad as a meal can give you several servings of fruits and vegetables. Start with some lettuce and add sliced tomatoes, apples, pears, berries, celery, cucumbers, sprouts, raw green beans, broccoli, or cauliflower. With so many combinations, you can eat a different salad every day.
Eat a salad as a meal once or twice each week.
When you make a sandwich, be sure to add lettuce and a couple of thick tomato slices. Take the rest of the tomato, slice it up, and serve it on the side. Add extra vegetables to your soup and stew recipes, or even to canned soups.
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