2020 Nutrition W2: Eat More Vegetables & Fruit

Eating more produce is one of the best things you can do for your health. Fruits and vegetables are packed with vitamins, minerals, water, fiber, and disease-fighting phytochemicals. For the most benefit, aim for a variety of brightly colored produce each day. 

This week’s nutrition challenge is to get 5 servings of vegetables and fruit per day. For a quick visual on what this means, check out The Kitchn’s Daily Recommended Servings of Fruits & Vegetables infographic. Or wing it: make half your plate colorful vegetables and fruit at lunch and dinner. 

My top three recommendations for eating more vegetables and fruit: 

  • Soup or Salad?  

✔ Make a batch of vegetable soup. Divide into 1 cup or 2 cup jars or other food storage containers. Pack some for lunch and freeze the others.  

✔ Prep salads to eat with lunch or dinner. Try Mason Jar salads or one of these: 

✔ Green Salad:  romaine + carrots + cucumbers + tomatoes + olives + balsamic vinaigrette 

✔ Beet Salad with Arugula & Balsamic Vinaigrette 

✔ Apple, Celery & Cucumber Salad with Lemon Vinaigrette 

✔ No time or energy? Buy a pre-made salad, bagged salad kit or help yourself at a salad bar! 

  • Roast Vegetables:

Toss veggies with 1-2 tablespoons of avocado oil or coconut oil, salt & pepper (or your fave seasoning blend), and roast 20-30 min at 400-425 degrees. A few delicious combos: 

        ✔ Butternut squash* + red onion 

        ✔ Broccoli florets* + cauliflower florets* + carrots 

        ✔ Fajita blend:  onions + colorful bell pepper strips 

        ✔ Sweet potatoes + under-ripe pears     

                       * Buy pre-cut to save time 

  • Eat fruit with breakfast and snacks:

Add frozen berries or chopped apples/pears to oatmeal, overnight oats, Greek yogurt, smoothies, and protein shakes. Whole fruit is nature’s original fast food! Keep an apple, pear, banana, tangerine, orange, or dried fruit on your desk or countertop for a visual reminder to eat a healthy snack. 

If these suggestions don’t speak to you, then look for opportunities in your daily routine to add produce. For instance, double the veggies on your sandwich for lunch. Swap out those fries for a side salad. Prep baggies or jars of rainbow colored vegetables:  red bell pepper, carrots, yellow bell pepper, sugar snap peas or Persian cucumber, purple carrots, and jicama; enjoy with hummus or your favorite vinaigrette. Try fruit for dessert…my favorite is slightly warmed frozen cherries : ) 

Do This:  Write your 5-a-day produce SMART goal here:  ___________________________________________________________________________                                                                    

Example:  this week (Mon-Fri) I eat fruit with breakfast, veggie soup with lunch, veggies and dip + fruit in the afternoon, and roasted veg or salad with dinner. 

Need more help? Call/text Lauren:  562-481-5765