Keeping to a healthy diet packed with fruits, vegetables, and whole grains can feel like an uphill battle. Especially from the Halloween candy season through the Thanksgiving season and into the Christmas cookie season, you think about eating right. It just seems more difficult. We know fruits and vegetables are necessary for a healthy life. The question remains: How can I incorporate more of them into my daily meals?
How Much Do We Need?
Vegetable consumption varies as we age. Nonetheless, variety is essential. Eating mashed potatoes every day for a week can help in some ways. But do not forget to eat bright fruits and vegetables loaded with betacarotene, or green beans and carrots for fiber, or lettuce and tomatoes for additional vitamins.
Young children need only 2/3 cup of vegetables per day. By the time this child is 18, his need grows to 3-4 cups per day. Adult women require 2-3 cups of vegetables per day. Men need slightly more at 3-4 cups per day.
How Much Is A Serving?
A serving is not much. For example, one cup is 12 baby carrots or ten stalks of asparagus.
How Can I Eat More?
Changing your portion sizes is a simple way to incorporate more vegetables into your diet. When having chicken alfredo, cut the noodles back and add additional broccoli. This works with spaghetti, too. Having extra mushrooms and peppers in your sauce increases the vegetables in your daily diet. Add them to your next pizza. Then, eat a fine salad before starting on your pizza.
With various vegetables available year-round, even picky eaters can satisfy their daily vegetable requirements. Adding just a bit more vegetables to your diet will bring out a healthier you!
