In my last post, I mentioned that the current dietary guidelines recommend 8 to 11 servings of fruits and vegetables per day. That number can sound a little intimidating, especially if your typical vegetable intake is equivalent to the squirt of ketchup included on your burger. The average American consumes fewer than 3 servings of fruits and vegetables per day. The good news is that, contrary to the serving sizes we have become accustomed to, 1 serving is pretty small. Generally, 1/2 cup cooked, 1 cup uncooked, or 1 medium piece of fruit equals 1 serving. A medium-piece of fruit sounds pretty ambiguous, but you can use the palm of your hand as a guideline. If an apple is almost the size of your head, it is likely more than 1 serving =). If you have a food scale, it can be helpful to weigh your fruit and compare the measurement with an online calorie tracker to get an idea of what different weights look like. Eventually, you'll be able to eyeball an appropriate serving. From the statistics, it seems that it can be pretty difficult to get in our fruits and vegetables. So I have compiled a list of solutions to some common excu...I mean...reasons that people aren't meeting the recommendations: Fruits and vegetables are too expensive. This can be true, but check out sales ads for different stores. Shop locally and in season when possible, as these choices are usually less expensive. I get 8-10 apples in a bag for $3 at Trader Joe's--that's less than $0.40 per serving! Compare that to a bag of pretzels from the vending machine, which is about $0.75. See, fruits and vegetable can sometimes SAVE you money: $0.35 today and maybe thousands in health care costs =).And don't tell me that the pretzels are any more filling than the apple! Fruits and vegetables are time-consuming. Yes, it takes a little work to wash and prep them, but just think of these steps as a mini workout. Put in work with those muscles by scrubbing and chopping. You are knocking out 2 birds with one stone and your body will thank you for it**. Fruits and vegetables just don't taste good! Okay, well, I can't change your taste buds, but you can! You would be surprised at how your taste preferences will adjust over time if you just give them a chance. Also, try different cooking methods (roasting and sauteing are my faves) and seasonings to enhance the flavors. Meat, noodles, and other foodstuffs we eat in abundance aren't that flavorful in and of themselves. We season them to taste. So do the same with your produce if you have to. Some ways to make it easier to reach those 8 to 11 servings include eating more vegetable-heavy meals. Stir-fries, soups, and salads are great ways to get in multiple servings of vegetables in one meal. Adding vegetables to dishes that typically don't feature them is another strategy: add peppers, onions, and even carrots to chili; add vegetable purees to meat sauces, mac n' cheese, or even pancake mix. Fruits and vegetables make great snacks, too. Apples or celery and peanut butter; carrots and hummus; cucumbers and vinegar. The more variety, the better. Aim to include a fruit and/or vegetable with each meal and snack. Not only are fruits and vegetables excellent sources of vitamin C, but they also contain a host of other important vitamins, minerals, and nutrients, such as fiber, that contribute to a healthy being. So eat well to stay well! **I am not suggesting that you skip your regular workout, but every little bit adds up! Check out these recent posts:
6 Comments
Mom
12/15/2013 10:32:20 pm
Did you write this for me?? I sooo badly need to increase my intake of fruit and especially veggies! One thing I have been doing is eating large portions of what I really like such as spinach. I must get more consistent. Thanks for the helpful tips! Keep them coming...
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Alena
12/19/2013 09:32:36 am
Eating larger portions of vegetables when you can is a good strategy. I will be home for Christmas, so I am sure you will get even more for the next week if I'm doing the cooking =)
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Jenna a clicker
12/18/2013 10:06:32 am
Hello. I believe that you are a very informative person and I highly enjoy this blog.
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Alena
12/19/2013 09:33:44 am
Hi, Jenna! Thank you, I appreciate your comment =)
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Tiffany
1/31/2014 10:00:53 am
I think sometimes the serving size does intimidate people and in a way kind of discourages people from trying at all. But the way you broke it down makes it seem so much simpler than what I was making it to be lol. Thanks for the tips!
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Alena Hickman
2/2/2014 09:41:47 am
Tiffany, thanks for stopping by. I'm glad you found these tips helpful!
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AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
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