How to get in 5 (or more) per day!

There is a HUGE difference between knowing what nutrition is and actually taking in good and adequate nutrition. While the more recent focus has been on protein, protein, protein, people have begun to forget about the importance of a well-rounded diet. 

A well- rounded diet is one that is adequate in all food groups and takes into account serving sizes based on calorie needs. It's not a one size fits all, but individualized to each person's needs based on their gender, activity level, age, medical concerns, and goals!

One of the first things to go when people are trying to lose weight and/or increase their protein intake is FRUITS AND VEGETABLES. These foods are rich in vitamins, minerals, phytochemicals, and antioxidants. Eating (or exceeding) the recommended amounts can reduce or eliminate chronic diseases.

Fruits contribute folate, Vitamin A, Vitamin C, Potassium, and Fiber



Vegetables contribute folate, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Magnesium, Potassium, and Fiber. 

Red and Orange Vegetables owe their color to two main important antioxidants:         carotenoids and polyphenols. They are among the highest in Vitamin C.

Dark Green Vegetables are an excellent source of fiber, folate, and carotenoids. These vegetables also contain vitamins C and K and the minerals iron and calcium.

Purple Vegetables are high in anthocyanins. These can protect against many diseases of aging  

White Vegetables are high in glucosinolates and polyphenols. They can also be good sources of protein and fiber, as well as B-vitamins, potassium and iron.


How to get in 5 (or more) fruits and vegetables per day

  1. Plan at least a fruit or vegetable per meal and snack...Avocado toast for breakfast, Fruit salad with lunch, side salad AND another vegetable with dinner. 
  2. Eat your vegetables first. This way you know they are gone before you are full.
  3. Throw a serving of greens in with your smoothie.
  4. Make a bowl of fruit as part of your decor
  5. Add veggies to dishes you love (zucchini in spaghetti sauce is a great one).
  6. Eat fruit as your dessert. Add a little whipped cream to the top if you need to
  7. Consider Meatless Monday and enjoy a plant-based meal.
  8. If you gather with friends, bring the veggie-tray!

Are you getting enough? Need more tips?

Contact Natalie Hofmeister MS, RDN, LD/N at Lifestyle Nutrition Consulting



 

 

 


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