Ways to Include Variety Fruits and Vegetables in Daily Diet

Consuming five to nine servings of fruits and vegetables may seem like large quantity. In reality, it is a small size of variety fruits and vegetables to be consumed over the entire day. A combination of fruits and vegetables provides vitamins, minerals and other nutrients. Studies reveal that the average consumption of these among Americans have significantly increased since the introduction of 5-A-Day For Better Health program.

Five to nine servings of fruits and vegetables in everyday diet may seem daunting. In reality, it is much easier that you think. Follow the simple tips below to learn how:

Know the size of one serving: To understand the size of one serving, one must understand how much it is roughly. A medium sized banana, orange or a small bowl of salad is the size of one serving. Half of a baked potato, four florets of broccoli or ten baby carrots are other examples. Approximately it is the size that fits the palm of your hand. Men may require about nine servings and women may require seven servings on average. Inactive individuals may need little lesser. Small kids may require just three servings of vegetables and two servings of fruits.

Add variety and color to plates: The more colorful the plate served is with food items, the better. Choose a combination of colorful fruits and vegetables for every meal. Make it a point to include two different vegetables for lunch and dinner. A good example may be a dark green vegetable and another yellow vegetable such as broccoli and squash or sweet potato and spinach.

Add 100% juice for breakfast: Everyday add a 100% juice to breakfast. Buy two or three types of juices and drink a different one each day. While it may be easier to grab a ready made juice, try to prepare a fresh juice at least on holidays and weekends. Add one smaller juice with your snacks.

Add slices of fruits to breakfast cereal: Instead of taking plain cereal, add slices of fresh fruit. Add dried fruits on alternate days. It not only adds flavour but color and variety to breakfast bowl.

Reduce the carbohydrates: Reducing the amount of carbohydrates leaves space in stomach to include two vegetables or fruits. Eat a small bowl of rice or two slices of bread with corn, stuffed bell pepper and a meat dish.

Add shredded vegetables to meat dishes: Adding shredded vegetables or a cup of beans to favorite meat dish is not only a great way to stretch the small meat loaf for the entire family, but healthy as well.

While dining in a restaurant: Even if the menu includes much meat, chips and fries, ask to replace some of them with slices of fruits or boiled vegetables. In case your choice fruit and vegetable are not available, order small portion of other food. As you return home, end you meal with few slices of fruits or munch some raw vegetables. Replace those soft drinks with some fresh juice.

Avoid eating the same day after day: Serving the same vegetables day after day may cause both children and adults to dislike the food. If you are the one to cook at home, try some new recipes. Be adventurous and mask the vegetables your child dislikes with other food items.

Include the kids in shopping and cooking: Talk to kids about variety fruits and vegetables. Take them to grocery shop and allow them to pick those veggies. Include them in cooking and you are more likely to see the kids eating their own cooked food.

Make right choices in selecting fruits and vegetables. Teach your kids to follow your choices!