How to Determine Your Optimal Vegetable & Fruit Rx
- Keep a food journal for 1 week, and see how many fruits and vegetables you’re currently eating. Make a note of how you feel {mood, energy level, any digestive issues, hunger level, etc} and record it on your food journal. Want a copy of the food journal I use with my clients? E-mail me, and I’ll send you one today!
- Only eating an average of 1-2 servings per day? That’s ok-you’re not alone! Start where you are, then add 1 more serving per day next week {or the next month-make it work for you!}Keep adding a serving per week/month until you’re eating {on average} 2 1/2+ cups of veggies per day, and 2 cups+ of fruit* per day. Keep a daily vegetable and fruit chart for motivation!
- If you’re trying to lose weight, you may want to limit your daily fruit intake to 1-2 servings per day, and omit fruit juice, as fruit contains more calories than vegetables. For weight maintenance, limit fruit juice to no more than 1 cup per day, as juice calories can add up quickly.
- Trying to get your kids to eat more vegetables? I am too! In the meantime, if your children prefer fruit to vegetables, it’s ok to give them more fruit, but still offer veggies every day. It took several years for my kids to start eating salad, but patience pays off, while forcing foods never does.
- Do you have IBS or other digestive issues? Not all fruits and vegetables may be your friends. I can help you determine which fruits and veggies are optimal for you. Click here to set up a consult!
Easy Tips for Eating More Vegetables & Fruit Every Day
- Start 1st thing in the morning with 2++ servings! Add veggies to egg dishes, avocado & veggies on toast, fruit & veggies to smoothies or juices. Hey, how about some pie for breakfast?!
- Keep you fridge, freezer, and pantry stocked with frozen, fresh, dried, and even canned/jarred veggies and fruit.
- Oh, and don’t forget that fruit bowl on the kitchen countertop.
- Start craving green juice! I prefer blending over juicing because it’s much quicker, less clean-up, and I feel fuller with the added fiber, but feel free to use a juicer too. My favorite combo is 1/4 apple {with peel} + 1-2 cups leafy greens {kale, chard, arugula, spinach, etc} + 1/2 squeezed fresh lemon or lime + 1 inch fresh ginger root. Put it all in a blender with some filtered water, & blend away!
- Prep those veggies right away, and you’ll be more likely to eat them! Lindsay at The Lean Green Bean is my Food Prep Guru, and has an awesome weekly food prep series on her blog that you must check out. P.S. I JUST started implementing this in to my own routine. It’s NEVER to late to start implementing healthy habits!
- For more tips, check out these posts: Ring in the new year with more fruits and veggies: Part 1 & Part 2.
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4 Awesome Reasons for Eating More Vegetables & Fruit
- Rich in fiber to help you feel fabulous! Fiber fills you up, helps keep your blood sugar under control {which means good mood, more energy, & fewer food cravings}, keeps you regular {you know what I mean!}, and feeds the good bacteria in your gut to promote optimal health.
- Fruits and veggies are nutrient dense foods, rich in vitamins, minerals, and phytonutrients, yet low in calories {especially vegetables} to help you maintain your weight.
- Puts YOU in charge of your health. Although genetics do play a role in our overall health and risk of getting certain diseases, we can take a proactive approach to disease prevention including some cancers, cardiovascular disease, stroke, type 2 diabetes, and others, by eating a diet rich in fruits and vegetables.
- Save some $$$ for a fabulous trip! Eating more produce {and less meat & packaged snacks} is friendly to your wallet. Save even more money by buying fresh fruits and veggies in season! Need some seasonal inspiration? Follow my Seasonal Fruit and Veggie Love Board on Pinterest!
And, now for the recipes! Huge thanks to my Blog Brulee friends for sharing your photos and recipes today! Note: All recipes are gluten-free, unless otherwise noted.
5 Delicious Fruit and Veggie Recipes for Breakfast
Breakfast Tacos with Sweet Potato Mango Salsa ~ MJ and Hungryman
5 Delicious Fruit and Veggie Recipes for Lunch
Vegan Loaded Sweet Potato ~ The Foodie Dietitian
5 Delicious Fruit and Veggie Recipes for Dinner
Stuffed Portobello Mushrooms w/ Corn & Black Bean Relish ~ Cape Fear Nutrition
5 Delicious Fruit and Veggie Recipes for Snacks
Cara Cara Orange Salsa Fresca w/ Tortilla Chips ~ The Spicy RD
Pistachios, Dark Chocolate & Tangerines ~ The Spicy RD
Layered Veggie Hummus Dip ~ Teaspoon of Spice
Maple Ancho Carrot Straws ~ Marisa Moore Nutrition
Raw Veggies with Lemon Feta Dip ~ Living Well Kitchen
5 Delicious Fruit and Veggie Recipes for Dessert
Oatmeal Chia Berry Crisp ~ The Spicy RD
Raw Chai Spiced Pear Tarts ~ The Spicy RD
Sexy Strawberry Cream Vegan Milkshakes ~ Avocado a Day Nutrition
No Bake Blueberry Custard Pie ~ Fannetastic Food
Mango Raspberry Frozen Yogurt ~ Dunaway Dietetics
How many servings of fruits and veggies do you eat each day? Have you noticed in difference in how you feel when you eat more vegetables and fruit? Which of these recipes would you most like to try? Any favorite tips not mentioned for eating more produce each day? Share!
