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The recommendations on how much fruit and veg we should be eating every day vary all over the world and also depend on how many calories you need to consume. But, one thing remains constant; we struggle to eat enough of them. Whether the recommendation where you live is five different portions of fruit and veg every day or 2 cups of fruit and 2.5 cups of veg for every 2000 calories you consume, you might find it hard.
If you’ve got three meals, and only around 2000 calories to consume, as well as a limit on the number of hours in any given day, it can seem impossible. How will you ever have time to eat that many pieces of fruit and veg?
It’s important that you try, however. Eating more fruit and veg can have a vastly beneficial effect on your health. Eating more fruit and veg means that your body is getting all of the vitamins and minerals that it needs to keep you fit and healthy. Fruit is low in calories, but high in fiber, aiding your digestion and helping you to feel full for longer. Fruit and veg will also help you to maintain a healthy weight, stay hydrated, and reduce your risk of developing a range of different, and sometimes severe health conditions.
The best news is that it isn’t impossible. Nowhere near. There are plenty of things that you can do to make eating fruit and veg easier while still enjoying other foods and even snacks that you enjoy. Here are some tips to help you.
Start the Day Right
Get a few portions first thing in the morning and you are off to a great start. Skip fruit with breakfast, and you spend the rest of your day trying to catch up. A smoothie or smoothie bowl is a great way to get three portions of fruit, and perhaps even some veg, into one meal. Alternatively, top your cereal with fruit, or add a banana to your toast.
Take a Packed Lunch to Work
It’s hard to get any fruit and veg in if you are grabbing a quick lunch from the sandwich kart. Even if there’s a little salad on it, it’s unlikely to make a portion. Take a packed lunch instead. Enjoy a side salad with added peppers, onion, and tomatoes, pack your sandwiches with extras, or make a pasta salad filled with different flavors. Finish it all off with a fruit salad, and you could easily get four-five portions of fruit and veg in one meal.
Prepare Healthy Snacks
Snacks are a great way to top up your fruit and veg count. But we tend to reach for whatever is easy. Have some fruit and veg sticks prepared to make healthy eating easier.
Try New Recipes
Bulk Out Your Meals with Extra Veg
It’s easy to bulk out your meals with extra vegetables. Add cooked peppers, onions and zucchini to a pasta dish and serve extra steamed veg on the side of fish and meat.