Fruits and vegetables are full of vitamins, minerals, phytochemicals, and antioxidants which help protect us from illness, fight off inflammation from exercise, and promote good health. But, it never ceases to amaze me how many of my fitness members say they fall short on incorporating these “super foods” into their daily meals.
Today, I will share with you some quick and easy tips on how to incorporate fruit and veggies into your daily routine. How many servings of fruit and veggies should you aim for in a day?
Try to aim for 4-5 servings of vegetables and at least 3 servings of fruit each day. Focus on varying the colors of the fruits and vegetables you eat every day because different colors have different amounts and types of healthy vitamins, minerals, and antioxidants.
Fruits & Vegetables – The more colorful the better
– Red: apples, red grapes, cherries, tomatoes, red peppers, and watermelon
– Orange: carrots, peaches, oranges, and cantaloupe
– Green: green apples, green peppers, pears, cabbage, kiwi, green beans, lettuce, broccoli, and spinach
– Yellow: bananas, pineapple, lemons, corn
– Purple/Blue: grapes, blueberries, raspberries, and blackberries
Are you among the many people that struggle with finding ways to incorporate fruits and vegetables into your diet? Try these tips for incorporating these “super foods” into your daily meals.
Tips: How can I incorporate more fruit and veggies into my meals?
– Breakfast: Drink a glass of 100% fruit juice, add fruit to cereal, yogurt, or oatmeal
– Lunch: Pack a piece of fruit to eat over your lunch break
– Dinner: Have a piece of fresh fruit or canned fruit as the main entrée
– Snacks: Eat a piece of fresh fruit as a snack or before bedtime
– Lettuce salad: make a bowl of lettuce, spinach, carrots, broccoli, and other mixed vegetables
– Cooked vegetables: get a serving of cooked vegetables with your main entrée at both lunch and dinner
– Snacks: Snack on baby carrots, fresh broccoli, or celery throughout the day
Why is adequate fruit and vegetable consumption so important? Find out more at precisionnutrition.com.
Written By: Trenton Clausen – MA, CSCS, USAW-L2SP, Director of Sports Performance