How To Add More Fruits And Vegetables To Your Menu?

Author: Leticia Celentano Time for reading: ~2 minutes Last Updated: August 08, 2022

How To Add More Fruits And Vegetables To Your Menu?

There are a few easy tricks to creating healthy habits in the name of more and fruits and vegetables on the menu

People of active age, unlike children and adolescents, usually consume more live food in their daily menu. But despite already established healthy habits and the pursuit of good nutrition, a number of studies show that even the most diligent of them rarely cover the recommended daily requirement of fresh fruits and vegetables. In August 2013, the international scientific journal Maturitas published a study that showed that only 20% of men and women aged 65 and over ate the recommended minimum of five daily servings of fruits and vegetables.

Eating more live food is known to slow down the aging process in the body because the nutrients and fiber in it help reduce high blood pressure, the risk of heart disease, stroke, protect the eyes and help overcome digestive problems. .

What exactly is the daily requirement? According to most food experts, fruits and vegetables should be on the plate five times a day, but for some people even that is not enough. Individual needs are different, so depending on age, gender and level of physical activity, they can vary between 5 and 10 servings of fruits and vegetables each day. The dose is also important - just as much as you can hold in your hand.

But the desire for better nutrition often stumbles into a hectic lifestyle, stress at work, eating on foot. However, there are a few tricks that can help the effort for more raw food on the menu every day.

Rule number one is that fruits and vegetables should be present in every meal - for example, in the morning yogurt or breakfast cereal, as a side dish to pancakes, pizza, sandwiches or omelets, tidy at the end of the day.
The second rule is to place fruits and vegetables in a prominent place at home, in the refrigerator or in the office. Thus, the chance of being eaten increases.
The third working trick is to try something new. At least once a month - exotic fruit, foreign vegetables ...
Rule number four is to have at least one completely vegetarian day a week. Recipes and combinations can satisfy even the most capricious palate.
A chance to include some more fruits and vegetables in the menu are the small snacks between the main meals, the so-called "snack menus". An apple, a banana or a few carrots would satisfy the awakening hunger.

These habits require little effort and work in the long run because it has been shown that the consumption of live food decreases with age. The reasons are complex - difficulty chewing due to poor dental health, changes in taste and appetite, decreased physical activity and even lack of motivation to cook and shop. Worth a try.

How To Add More Fruits And Vegetables To Your Menu?

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