Do you want to know how to get five servings of vegetables a day? The steps are very easy, so there’s nothing that you should worry about.
As simple as executing the steps that we’ll discuss in this article, I’m sure you can literally obtain five servings of your favorite veggie.
Wait, there’s more! As you read along, you can even get 5 or more servings. Excited much? Let’s make this your habit. Without further ado, we’ll start!
Basic Steps In Serving Vegetables
How to get five servings of vegetables a day? Here are the steps that you should take when serving vegetables:
Step #1. Include vegetables in your first meal
Whenever you’re eating breakfast, make sure that you include a fruit or two in your diet. If you find it boring, don’t hesitate to combine the fruits you love.
Let’s say you can include an apple, a grapefruit, or some berries on your breakfast cereals; all of these are definitely a good idea!
And if you’re getting used to this, you can continue this pattern during lunch and dinner.
Step #2. Be energized by eating healthy fruits and vegetables
Do you know what the best source of energy is? Or sources, shall we say? Since fruits and vegetables are loaded with carbohydrates, I’m sure eating either of these can give you the energy you need every day!
To make these even healthier, you can add protein to your diet. Maybe you can add a little amount of peanut butter, a cup of yogurt, a small piece of cheese, and some staying power.
Who wants to have some ants on a log? I got your back!
Step #3. Double the servings of your fruits and vegetables
You’ve already known how these foods can bring you wellness. Yes, there may be some limitations, but I tell you, doubling the serving size of fruits or vegetables is definitely a good idea!
For instance, instead of serving half of tomatoes or broccoli, you can get a whole. Don’t worry; it’s totally okay!
Step #4. In every ingredient, use fruits or veggies
Whatever you cook, try to add fruits or vegetables into your food. But, of course, see to it that it complements. And also, try and experiment. Even if it’s not really the usual ingredient, add a fruit or a veggie.
For instance, you love bread. Why not try baking a zucchini bread? If you’re having grains for lunch, add some veggies. Whenever you bake goods, don’t use oil; instead, try having applesauce.
Another one, you can add veggies, like celery, carrots, and peppers, into your chilli recipe. If you’re not really into vegetables, you can conceal them in your favorite foods. And yes, it’s definitely a good idea to have vegetables without actually tasting them.
Step #5. Don’t settle to your favorites, try new ones
Who would give up their favorite foods? I guess it’s rare to do so. Here’s what you should do:
Try having a new fruit or vegetable every week. I tell you; your body loves to take in various foods. And just like you, it gets bored too. Who knows? You will have new additions to your favorite foods. In that way, you will enjoy eating more healthy fruits and veggies.
Just a tip: try to have foods that are in season within your place. You’ll soon realize that they actually taste better compared to your typical shrivelled apples or fruit salad.
Step #6. Take vegetables daily
It’s basic! We all know the high amount of nutrients vegetables are made of. They’re loaded with fiber, minerals, and vitamins.
Add some of these nutrients in your diet; they can help improve your entire well being.
Here’s what you should take note of, though:
Some veggies are healthier than the other. And it’s proven that they can give more health benefits, such as lessening the risk of diseases and fighting off inflammation.
Vegetables To Eat Daily
Here is the list of vegetables that you can have daily:
Incorporating leafy greens in your daily diet is definitely a good idea! Given that it’s loaded with antioxidants, it’s sure to lessen the risks of various chronic diseases. Not only that, but it also has Vitamins A and K. In fact, a cup of spinach contains 7 amazing calories.
Since this veggie belongs to the cruciferous family, it is made up of sulforaphane, known for reducing cancer risk. Aside from that, it is loaded with Vitamins C and K, manganese, folate, and potassium.
#3. Sweet potatoes
This veggie is loaded with beta-carotene; it’s an antioxidant known for preventing cancer. Also, it’s good for your eyes, thanks to its vitamin A content. It’s a good meal for those who have diabetes because it has high fiber content and low glycemic index scale.
Like sweet potatoes, this veggie also contains beta-carotene. Do you know that carrots can help promote eyesight 4 times than the usual suggested amount of Vitamin A?
#5. Brussels sprouts
Just like broccoli, this veggie belongs to the cruciferous family. And that means that Brussels sprouts and broccoli have the same content of minerals and vitamins. Not just that, but it also has a kaemferol, known for reducing cell damage.
It’s A Wrap!
Are you wondering how to get five servings of vegetables a day? It’s simple! All you have to do is to undergo simple steps.
You should try adding vegetables or fruits to your breakfast. As what they say, “Start your day right!” Make sure that you include this kind of food in your meals. If your body is used to digesting veggies, it will be easier for you to eat any of these in the future.
What’s more exciting is that there are many vegetables and fruits out there. Aside from those mentioned above, there are numerous choices (it’s unmeasurable!).
And that means that you don’t have an excuse not to have one. In fact, you can plant your own, inside or outside your home.
Eating vegetables and fruits is not just good for your health, but it can help you save as well.