Just Eat Your Bloody Vegetables...
The food guidelines issued by the Australian government recommend that all Australians eat between five and six servings of fruits and vegetable and two serves of fruit each day (1). First, let's break down how much a recommended serve is. In Australia, Eatforhealth.gov.au lists a standard serve of vegetables as 75 grams. That would equal half a cup of cooked green or orange veg like carrot, pumpkin or broccoli. Or half a starchy veg like potato or sweet potato or one cup of leafy greens or salad. For fruit, one serving is about 150 grams. That would be one banana or apple or two small kiwis or plums.
When you first hear that seven or eight servings, it may seem like a lot of food, but it is much easier than you think to fit that many servings of fruits and veggies into your daily diet. For one thing, most supermarkets are fairly exploding with fresh fruits and vegetables. Also, vegetables and fruits are some of the least expensive and nutrient-rich, foods in the supermarket. With so many fruits and veggies to choose from, it's straightforward to make these nutritious, delicious foods part of yours and your kids daily meals and snacks.
When you bear in mind how much a serving is, it is straightforward to get six or eight servings of fruits and veggies per day. For example, the recommended daily amount equates to a very reasonable two cups of fruit and two and a half to three cups of vegetables every day. When you think about how many fruits and vegetables are available to buy, and how cheap they are, it is easy to see how easy to reach this daily goal is. Now just because those fatcats in government recommend this much doesn't mean you should stay on the lower end of the servings each day. Imagine how awesome you would feel if you were eating eight to ten serves of veggies a day?
One fantastic way to get the nutrients you need from fruits and vegetables every day is to take advantage of the variety available of these foods. Eating the same thing every day can become rather dull, so pick a variety of fruits and vegetables, in every colour of the rainbow and in every imaginable shape, size and texture you can find.
When buying fruits and vegetables, it is crucial to choose a variety of different colours. Remember to eat the rainbow but for more than purely artistic reasons (although it does look pretty). Varied colour fruits and vegetables have different types of nutrients, and choosing a variety of colours will help you get all the vitamins and minerals you require every day.
Finding and trying new recipes is another great way to help you get those six to eight servings of fruits and vegetables every day. Who doesn't like to try out new recipes, and these new recipes may provide the incentive you need to eat all these fruits and veggies each day. There are so many great cookbooks and great blogs online to choose great recipes to try.
New recipes can also provide you with the vital opportunity to try out fresh (pun) fruits and veggies you have never tried before. For example, everyone has eaten oranges, but have you tried kiwi fruit, plantains or mangoes? How about spinach or kale? Remember to cook these and eat with a good fat source though. Trying new things is a great way to find new favourites while you are getting the best nutrition available.
Some people wrongly think that they don't need to eat six to eight servings of fruits and vegetables every day if they are taking a vitamin supplement. This is not true. That is because fruits and veggies contain far more than the micronutrients identified by science and synthesised in vitamin pills. While these micronutrients, such as vitamin C, A and E are essential to optimal health, so are the other elements that are in healthy foods like fruits and veggies. These elements are not as available in pill form, and they must be consumed through a healthy, balanced diet that contains loads of fruits and vegetables.
Also, fruits and veggies are much cheaper than vitamin pills and greens powders. Fruits and vegetables are very cost-effective, especially when you buy them in season and they are grown locally. In the long run, getting the nutrition, you need from the food you eat is much cheaper, and much better for you than supplements.
So don't forget to eat your six to eight servings of fruits and vegetables every single day. It may seem huge, but you can hit this quite reasonable goal only by eating fruits and vegetables as snacks, as garnishes, as side dishes and as meals.