Fruit and Veggies that is. If you picked up any newspaper this week, you will have seen the debate about how many portions of fruit and veg we should be eating to stay healthy. Most of us know that eating at least 5 portions of fruit and vegetables every day has enormous health benefits, reducing the risk of serious health problems such as diabetes, cancer and heart disease, but research is now suggesting that the recommended intake should be increased to at least 7, and preferably as high as 10 portions per day, with the emphasis on consuming more vegetables than fruit. The Daily Mail took the 7-a day stance with their article:
So, just how many servings are you eating on an average day and if you’re struggling to make 5 portions, how can you eat more without making it a chore?
One way is to start your day off with a smoothie – something simple like coconut water or fresh apple juice, pear, berries and a large helping of spinach – quick and easy and you’ve had at least 2 fruits and a serving of veggies straight away!
Or how about sneaking extra veggies into an ordinary dishes? Veggies like butternut squash, carrots and sweetcorn are easily added to a chilli or spaghetti bolognese. Or you could serve the sauce on a bed of broccoli instead of rice, or serve broccoli and green beans on the side.
If you’re having a sandwich for lunch, make sure there’s a big handful of green leaves like rocket, watercress or spinach in it – or a mixed salad on the side. Alternatively, scrap the bread and have a large mixed salad with pesto chicken, roasted chilli salmon or tuna.
Stir fries are a great way to get several servings of veggies in one meal – quick, easy and delicious!
Make sure you always have your favourite veggies in the fridge, whether its carrots, broccoli, green beans or peppers, once you get into the habit of always having fresh vegetables and fruit available, you’ll find you reach for them automatically when preparing a meal.
However many servings of fruit and veg you’re currently eating, see if you can improve your intake, and improve your health!