I know summer is the time for barbecues and relaxing, but it’s also the perfect time to up your fruit and veggie intake.
Yes – vegetarians – if you’re like most people, you probably aren't getting enough. In fact, more than 75% of Canadians say they don’t get the recommended minimum 5 servings of fruit and veggies every day. This paltry amount of fresh food can:
- lower your risk of many cancers
- lower blood pressure
- decrease cholesterol
- lower risk for heart disease
- increase consumption of antioxidants, which are sometimes referred to as "anti-aging"
- open new doors to new foods and healthy, flavourful eating
What is a serving?
A “serving” consists of about 1 cup fresh diced fruit or 1 medium fruit; ½ cup cooked or raw vegetables or 1 cup of salad.
But 10 servings is SO much! How do I fit it in?
Following is an example of how easy it is to eat 9 (NINE!) servings of fruit and vegetables in a day.
Breakfast: Berrylicious smoothie providing 1 cup berries and ½ banana (1.5 servings)
Snack: Apple and peanut butter (1 serving)
Lunch: Bean burrito topped with fresh bell pepper strips; salsa and corn soup or 1 cup salad (1/2 for burrito; 1 for soup)
Snack: 1 cup raw veggies with hummous (Link) or dip (2 serving)
Dinner: 1 vegetarian burger with grilled veggies (1 cup cooked eggplant, beans, carrots, or other fresh garden produce); 1 cup zucchini coleslaw; (3 servings)
Dessert: 1 cup fresh strawberries drizzled with balsamic vinegar and sprinkled with sugar (1 serving)
Total: 5 ½ servings vegetables
3 ½ servings fruit
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9 servings fruit and vegetables
Here are some additional ideas for getting more colour into your diet:
- Grilled stone fruit (peaches, plums) with vanilla ice cream
- Fresh fruit crumble or cobbler
- Use apple slices to dip into peanut butter or yogurt dip
- Vegetables always taste better in dip
- Stir cooked veggies into pancake batter (try it with zucchini!), veggie loaf, omelets or tofu scrambles
- In-season produce is always delicious – try new foods like sugar-snap peas
- Pick your own (peas, strawberries, cherries...) to get kids involved in healthy eating
References:
5 to 10 a dayhttp://www.5to10aday.com/en_hp_main.asp
http://www.recipezaar.com/96222
