How to eat more fruits and vegetables every day.

Fruits and vegetables in your diet.

Fruits and vegetables are nature's wonder foods. Naturally low in calories, fat, and salt but rich in vitamins, minerals, fiber, and phytochemicals, fruits and vegetables are an essential part of a healthy and balanced diet.

Therefore, the Healthy Eating Guidelines say to eat 2 servings of fruits and 2 servings of vegetables per day. Here are some tips for doing this:

 Plan Your Meals with My Healthy Diet

Be the Fruit and Vegetable

If you are the main food preparer in your home, it starts with you! Find ways to make sure your family members eat plenty of fruits and vegetables every day (see tip #3).

If you're not the family you can set an example by eating more fruits and vegetables at home, and your family to do the same.

A serving of fruit

1 small apple, orange, pear, or mango (130 grams)

1 papaya, pineapple, or watermelon (130 grams)

10 grapes or longings (50 grams)

1 medium banana (120 grams)

One serving of vegetables

100 grams of raw non-leafy vegetables

1 cup of cooked vegetables (100 grams)

Plate * Cooked Vegetables (100 gems)

¼ cup dried fruit (40 grams)

Vegetables (2 servings a day)

Example of 1 serving:

¾ mg** cooked leafy or non-leafy vegetables (100 grams)

Take Action

If your family is not used to eating enough fruits and vegetables, it may be difficult for them to change their habits. They may find this amount difficult and be put off by the amount of vegetables they see on the table. Some tips for adding them to your diet include:

Vegetables

Use different cooking methods. Change the way you eat to create interest. For example, carrots can be eaten fresh, boiled, or grilled in Western cuisine. fried or boiled in soup with meat as part of a Chinese meal; Malay food is cooked with herbs and spices. or prepared with lentils, spices, and coconut in Indian cuisine.

Serve a salad to complement the menu. Change the dressing to make the flavor interesting.

Offering a variety of vegetable dishes will make meals less difficult and more appetizing.

Fruit

Serve a portion of fruit with breakfast.

Have a simple fruit like an apple, banana, or pear as a mid-meal snack.

Jazz up a family meal by serving a fresh fruit salad as dessert.

Vegetables

Cut vegetables into small pieces and cook them lightly to encourage children and the elderly to eat them.

Blend the vegetables and serve them as juice or make them the base of a delicious soup.

Add vegetables to meat-based soups.

Add some hard vegetables to stews and curries. Once they absorb the flavors of the meat, they may be more receptive.

Add a little extra veg to favorite dishes like stir-fried noodles and rice.

Pasta sauce is a clever way to disguise tomatoes. Most die-hard vegetable haters eat tomatoes served as spaghetti or smeared on a pizza base.

Cut up vegetables and hide them in patties to entice toddlers to eat vegetables.

fruit

Blend the fruit with milk or yogurt to make delicious milkshakes and smoothies.

Chill the pureed fruit or juice to make a lollipop.

Add fruit to stir-fried meat dishes. well with sweet and sour dishes. Mangoes are delicious with chicken.

Add dried fruits like raisins, dates, and apricots to bakes like breads and buns, or even brown rice mixes.

Steam or stew the fruit to make delicious desserts.

Blend fruit and add to desserts like homemade soufflés and ice cream.