Mom always said, “EAT YOUR FRUITS AND VEGETABLES.” 

For some of you eating fruits and vegetables is a part of your everyday life. However, we know for a lot of you this isn’t something you incorporate often and can be a huge struggle. This could come from the way you were raised, what's available or maybe the fact that you just don’t like to eat them. 

In this newsletter we are going to dive into the importance of eating fruits and vegetables, plus some ways to incorporate them into your daily life. Read on for more information and tips.

Why is daily fruit and vegetable consumption so important?

Consuming enough fruits and vegetables daily can help your body in a variety of different ways. They are packed with nutrients and can allow you to feel more satiated from your meals when you incorporate them regularly. 

• They are rich in antioxidants, minerals, and vitamins 

• They are packed with fibre which can help move along waste and keep you more regular with your bathroom visits.

• A variety of fruits and vegetables are rich in water and electrolytes which keeps your body hydrated.

• Because of their high water and fiber content, fruits and vegetables are low in calories relative to their volume. You can eat more to keep you feeling full while consuming fewer calories, which helps with controlling overall food intake and managing body weight

But, what about the sugar in fruit? 

Too much sugar is not good for you, but compared to refined sugar, whole fruits are a much better option for regular consumption.You are not likely to overeat on bananas or berries due to the quantity of the fiber and water in the fruit which curbs hunger and helps you feel fuller on fewer calories. However, you are likely to consume more sugar when eating highly palatable processed foods because, though delicious, they are a lot less filling. 

How much to eat daily?

The amount of fruit and vegetables you want to consume will vary depending on where you’re currently at with your nutrition.

Here is a simple way to measure your fruit and veggie servings:

1 veggie serving = the size of your closed fist

1 fruit serving = the size of your cupped hand

For more information on how to use the Street Parking Palm Method click HERE.

We recommend getting a balance of both fruits and vegetables within your daily servings.

Beginner: If you are just starting out with regularly eating fruits and vegetables, aim to consume 1-2 total servings of fruits and vegetables every day. Feel free to mix and match fruits and veggies. Keep that focus on 1-2 total servings every day

Intermediate: Once the beginner recommendation is manageable, aim to consume 3-4 servings of fruits and vegetables every day. Feel free to mix and match fruits and veggies in such a way that helps you get 3-4 daily servings.

Advanced: When the intermediate recommendation is manageable, aim to consume 5+ servings of fruits and vegetables every day. Feel free to mix and match fruits and veggies in such a way to get 5+ daily servings.

A simple way to get 6 servings of fruits and veggies in each day is the 1-2-3 approach:

• 1 serving with breakfast

• 2 servings with lunch 

• 3 servings with dinner and snacks

Here are some ways to incorporate more fruits and vegetables into your daily meals and/or snacks

Breakfast

• Make a smoothie with frozen or fresh fruit. You can add a handful of spinach or kale.

• Top your oatmeal or yogurt with berries, peaches, apples, and bananas. You can also add riced cauliflower to your oatmeal for more volume. 

• Add vegetables like peppers, onions, spinach, and peppers to omelets and breakfast potatoes.

• Bring a piece of fruit like a banana or apple for an on-the-go breakfast.

Lunch

• Build a salad with leafy greens. You can add chopped vegetables and/or fruit for more flavor.

• If you are eating out at a restaurant, ask for extra vegetables.

• Use leftover vegetables from your previous night's dinner to your lunch.

• Add extra vegetables to your sandwich or wrap.

Dinner

• Chop a variety of vegetables, toss in olive oil, and roast in the oven for 25+ minutes.

• Make a stir-fry for dinner with lots of vegetables.

• Grill vegetables kebab style. This would also work with fruits, including peaches and pineapples. 

• Steam or microwave vegetables for an easy side dish. You can use either fresh or frozen veggies.

• Keep frozen and canned foods on hand to easily add to meals when you’re in a pinch.

Snacks

• Keep raw veggies at your desk for an easy snack.

• Put your fruits and vegetables in easily accessible locations to make it convenient to grab those options when you're hungry instead of high calorie snacks. You can put a basket of fruit by your front door or store your vegetables in the front of your fridge. 

• Throw some dried fruit in your purse or car to have some emergency food on hand if you get hungry. 

Which fruits and vegetables are best? 

A good rule of thumb is to eat a rainbow of colors when consuming your daily fruits and vegetables. Ultimately, the bulk of your choices should be the fruits and vegetables you enjoy. Eating produce you enjoy is more sustainable than choking down kale.

What about a greens supplement?

Consuming vegetables and fruits in the form of greens supplements is a very expensive way to get your daily fruits and vegetables in. Supplements likely provide similar nutrients, but they do not offer the same benefits as actually chewing and eating your food. Greens supplements These can be used when whole, fresh options aren’t available or if this is something you enjoy. 

Is organic better?

We are not going to get into the weeds with organic versus non-organic fruits and vegetables.If you are not eating fruits and vegetables daily due to the cost of organic goods, let that concern go. Just focus on eating the fruits and veggies you can afford, and just focus on getting it in! 

Need some meal inspiration? 

Check out this Tomato, Cucumber & Avocado Salad on Members only! While you are there, check out our ever-growing inventory of quick and delicious recipes!