Taking plenty of fruits and vegetables in the diet is a symbol of good health. A diet rich in fruits and vegetables improves your:
- Keep blood pressure under control.
- Reach and maintain healthy cholesterol levels.
- Keep your arteries flexible.
- Protect your bones.
- Keep the eyes, brain, digestive system, and other systems of the body healthy.
But many of us have facing problems to put that knowledge into practice and getting five or more servings of vegetable & fruits a day.
One reason that most people think fruits and vegetables are too expensive.That’s not necessarily so. You can buy three servings of seasonal fruits and four servings of seasonal vegetables for well under ₹50 a day.
Preparation time, ignorance, and old habits are other obstacles to eating more fruits and vegetables. Here are a baker’s dozen of suggestions for tipping aside these barriers and enjoying delicious and nutritious foods.
1. Know Your Need
The guidelines recommend a minimum of 250g of fruit and 300g of vegetables a day. More is better.
2. Set a Goal
If fruits and vegetables are minor items in your menu, start by eating one extra fruit or vegetable a day. When you’re used to that, add another, and keep going.
3. Try always something New
It’s easy to get tired of apples, bananas, grapes, “more emphasis on seasonal fruits” .Try a kiwi, mango, fresh pineapple, or some of the more exotic choices now found in many grocery stores.
4. Blend in Fruits
A fruit smoothie is a delicious way to start the day or tide you over until dinner.
5. Deep Fry
Try dipping vegetables with chicken or fish(fry) or another bean spread, some spiced yogurt, or a bit of ranch dressing. Or slather some peanut butter on a banana or slices of apple.
6. Spreed it on
Try mashed pears as a dip with diced tomatoes and onions. Pureed cooked spinach is also a delicious dip. Either can also be used as a sandwich spread.
7. Strat off right
Add an omelet with onions, peppers, and mushrooms in morning breakfast. Top it with some mixed fruits & vegetables sauce to wake up your palate. Or boost your morning cereal or oatmeal with a handful of strawberries, blueberries, or dried fruit.
8. Drink up liquid Vegetable Juice
Having a 180ml glass of low-sodium vegetable juice instead of a soda gives you a full serving of vegetables and provide you 10 teaspoons or more of sugar.
9. Roast & Grill them
Cut up onions, carrots, cucumber, shatavari, turnips — whatever you have on hand — coat with olive oil, add a dash of balsamic vinegar, and roast at 350° until done. Grilling is another way to bring out the taste of vegetables. Use roasted or grilled vegetables as a side dish, put them on sandwiches, or add them to salads.
10. Let someone else do the work
Food companies and grocers offer an ever-expanding selection of prepared produce, from ready-made salads to frozen stir-fry mixes and take-along sliced apples and dip.
11. Improve intake of natural ingredients
Jazz up vegetables with spices, chopped nuts, balsamic vinegar, olive oil, or a specialty oil like walnut or sesame oil.
12. Try new type Deserts
Try any type of fruit dipped in dark chocolate, it is tastier & healthier. In addition to a delectable dessert, you get plenty of heart-healthy antioxidants, some fiber, and a host of vitamins, minerals, and other phytonutrients.