03 Mar Boosting your intake of fruit and veggies – The elusive 5-10 a day
Posted at 15:51h in Food
So it’s been a hot topic of conversation for quite some time now. The message of getting more fruits and veggies into our diet is getting clearer and louder than ever before.
Of course being health enthusiasts we love this idea. More fruits, more veggies, more of the good stuff fuelling our bodies. It’s bound to make us feel better and move better, which in return helps us to live longer and stronger lives.
Is 5 -10 fruits and vegetables a day achievable? Some say the consumption of the good stuff is easy. Whilst a vast majority argue it’s impossible and feels like the magic number is an unrealistic expectation. But research by Imperial College London suggests that the 5-10 a day has now become essential.
Wherever you are on the spectrum of that daily desired quantity, we’ve put together 4 simple tips that will help you take your fruit and veg intake to the next level.
Boost your brekkie. Whatever your favourite breakfast is, make sure you add at least 1–2 serves of fruits or veggies/ Feel like porridge? Perfect, stir through a banana and some fresh raspberries. Love eggs on toast- replace the butter for smashed avo and make sure to add a few tomatoes. Need brekkie on the run? Go for a smoothie, add the spinach, kale or berries.
Bust out the veggies. So whatever your go to one pot dinner is, add a stack of veggies. Whether that’s your favourite curry or chilli, add the good stuff. Chop small so fussy little eaters don’t see! Stir in chopped spinach, celery, green beans, carrots and onion — Yes, even onion can add to your vegetable count!
Add the salad. Keep the fridge stocked with fresh salad items, whatever the dinner option, make sure to add a portion of side salad. A cup of leafy greens is bursting with vitamins and nutrients. Topped with some chopped salad, keeping that plate colourful and full of antioxidants. Opt for a zest of lime or good quality olive oil to drizzle over the top.
Serve the soup. Take all of those leftover veggie’s and make into a soup. Think 5 or 6 vegetables and a good quality stock will make a delicious soup. Serve up as a starter, or in a mug for an after school snack on those autumn nights.
Practice meatless Mondays. If you are used to having meat with your dinner, this may cause you slight concern, but fear not, it’s worth a try. Think hearty curries, veggie pizza, 3 bean chilli.
The brighter the plate — the better.