You may have heard that you should eat 5 servings of fruit and vegetables a day — which works out to a total of about 2½ cups. But experts actually recommend getting even more than that amount.
There are no limits on the quantities of tasty fruits and veggies you can enjoy — unless, of course, you load 'em up with butter or dressing, or deep-fry them! But many of us still find it hard to fit fruit and veggies into our meals.
Here are some ideas to help you get into the 5-a-day (or more!) habit:
Start with the first meal of the day. Plan to eat a serving or two of fruit with breakfast every day. Mix it up so you don't get bored. Half a grapefruit, an apple, or a handful of berries on your cereal are all good choices. Orange juice counts too — but only if you drink one small glass of 100% juice. Continue this pattern by eating vegetables at lunch and at dinner.
Get extra energy from fruit or vegetable snacks. The carbohydrates in fruit and vegetables are great sources of energy. Combine them with a serving of protein — such as a piece of cheese, a cup of yogurt, or a tablespoon of peanut butter, and you get staying power too. Ants on a log, anyone?
Double up on fruit and veggie servings. Recommended servings of fruit and veggies can be small. Unlike other foods, it's OK to double the serving sixe of fruit or vegetables. Serve yourself a 1-cup portion of broccoli or tomatoes instead of the standard serving of ½ cup.
Use fruit and vegetables as ingredients. Enjoy bread? Bake up a batch of zucchini bread and get your veggies along with your grains! Use applesauce instead of oil in your baked goods. Chop up veggies (peppers, carrots, celery) and toss them into your favorite chili recipe. If you don't like vegetables much, sneak them into foods you do enjoy (like grating carrots into tomato sauce or, again, zucchini into bread). It's a great way to get your veggies without having to taste them!
Try a new fruit, vegetable, or recipe each week. Our bodies like variety. So set a goal to try something different each week. You may find a new favorite. One good way to get variety is to eat the fruit and veggies that are in season in your area. They usually taste better than the bland fruit salad or shriveled apples you're used to seeing in the cafeteria!
__________________ Jennifer DX-november 2005 glucophage 2000mg spironolactone 200mg yaz and nexium
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In Canada, the daily recommendation is 8 to 10 servings per day; and that's what I do because most of my PCOS symptoms go away when I eat that much produce every day.
4-5 servings of veg are hard to get down, though. (Fruit is easy!) I just eat 2 servings of raw veg in the morning before I eat the rest of my breakfast. Done. Half of my veg 'allowance' gone before I head out the door. Then one more at lunch and one more at supper, which isn't so bad!
I do different things with veg, too, to appeal to my palate. Eat it raw with dips. Light Chinese stir-fry, some light Hollandaise sauce on braised veg, grilled or caramelized veg, etc. Veg-based soups and casseroles are great, easy to prepare, and easy on the budget.
It also helps to wash and cut the veg as soon as I get it from the market, then store it in a fridge container. Makes it easy to prepare (in packed lunches, etc.).
Btw: Jessica Seinfeld has a new cookbook out that is all about 'sneaking' produce into your diet.
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Great tips! I like the idea of getting the veggies out of the way early in the day. Veggies are the hardest for me. I can eat fruit all day long...lol.
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A good way for me to get protein, fruits, & veggies is peanut butter and celery with raisins on top (yes, ants on a log from preschool lol)
Like this, but I use more raisins
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Last edited by Jessie Rae; 02-07-2008 at 04:01 PM.
Reason: picture didn't work
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I have an eggwhite scramble every morning with spinach, onion and mushrooms!!
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glad everyone likes this idea i got it from a website www.kidshealth.org
its a really great site theres one for teens kids and parents with lots of great recipes the ants on a log idea is great i remember it from kindergarten too bad i never liked celery celery and spinach the 2 veggies i hate i also like veggie and fruit juice maybe you have heard of it from v8 splash its great i drink it in the morning
__________________ Jennifer DX-november 2005 glucophage 2000mg spironolactone 200mg yaz and nexium
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5 ways to get your 5 a day 
