Training & Nutrition - 5 to 9 servings of F & V: how do you do it?
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07-21-09, 04:35 AM
It is often recommended that people get 5 to 9 servings of fruits and vegetables per day. I have recently tried that and found that it is not easy to do so. Also I tend to focus more on the fruits than the vegetables, but they have more sugar and possibly less nutrients. To get more vegetables, I try to get ones that are high in nutritional value (tomatoes, broccoli, spinach) or fiber and protein (like beans). Also, I've had to start fixing my lunch and bringing it to the office.
I will say that since focusing more on my diet I feel a little more energetic. I've gone with smoothies to ensure the fruits and vegetables and protein (whey protein added). I avoid cooked vegetables and ones prepared with salt, butter or spices.
If anyone else has some tips to ensure more of these I'd like to hear from you.
Keep in mind that a "serving" of fruit or veggies is actually quite a small amount ... look up what constitutes a serving.
When Rowan (my husband) cooks supper there are probably about 4 or 5 servings of veggies on the plate ... he serves up a heap of them. And then I try to eat a couple pieces of fruit during the day as well.
07-21-09, 07:17 AM
My brown bag lunch today contains an apple, a plum, blueberries, broccoli, carrots, a tomato, and a small pack of tuna. That's pretty average. It ain't rocket surgery;)
07-21-09, 01:27 PM
Cooked vegies are fine. Just don't cook 'em to death. Steam or saute.
Breakfast: whatever you normally eat, plus 1 piece fruit, one 8 oz. glass juice: 3 servings.
Lunch: normal lunch, plus 1 piece fruit, 8 oz. glass juice: 3 servings.
Dinner: Half your plate will be vegies: 3 servings. Plus whatever's in the main course.
Total: 9 servings not even counting the fruit or vegies in your regular meal. So it's very easy to do.
07-21-09, 02:20 PM
My smoothie has a banana and 2 servings of frozen strawberries in it. Salad and a veggie w/ dinner (or just more veggies-- like Machka says the servings are small). That's my minimum of 5. Usually also an apple or dried fruit for a snack, or maybe some carrots and hummus. This time of year I sautee squash w/ a little onion and garlic in olive oil and eat it cold, or marinate some cucumber slices in a little oil and vinegar. It's not as hard as all that with a little planning ahead.
07-21-09, 03:18 PM
So far today I've had (or will have): blueberries, a banana, cherry tomatoes, broccoli, soybeans, an avocado, carrots, summer squash, corn, an apricot, and a peach. Some of that is cooked with other stuff for my mail meals (I always bring leftovers to work for lunch), and the rest is snack food. I like to eat every hour or two and always having a chopped-up fruit or veggie on hand at my desk makes it a whole lot easier.
In addition to smoothies, a few of my favorite veggie snacks that are pretty easy to eat at work: edamame, carrots and hummus, an avocado with salt (also try it spread on sourdough toast), and tomato with salt and dried oregano (extra good with feta cheese, olives, and bread).
I know you said you try to avoid cooked veggies, but to get more leafy greens I'd highly recommend sauteing them in a little olive oil and chopped garlic, topped with salt or lemon juice. I do this with kale, chard (swiss, rainbow, red, it's all wonderful), spinach, or whatever looks good at the market. You can also make salads that are filling enough for a whole meal, just add stuff like nuts, beans, cheese, tuna etc. to a bed of spinach or arugula and serve it with a whole-grain english muffin.
Also, if you haven't already, try to find a farmer's market. It's so easy to eat a ton of fruits and veggies (at least in the summer) because there is so much amazing fresh local produce. When produce hasn't been sitting around in a truck for days on end it just plain tastes better and you'll want to eat more of it. I swear I'd be happy if I could live on blueberries, corn, and tomatoes alone...
07-21-09, 04:57 PM
learn to love potatos. blend a fruit smoothie in the morning. each frozen fruit at night for desert or munchies. keep carrots in the fridge for munching. everytime you eat out, ask about a vegetable of the day to substitue for whatever side it is youre having. spinach is good.
07-21-09, 05:43 PM
Be conscious of them...they are easily overlooked. Broccoli is the greatest veggie on earth when prepared right: sauted with olive oil, raspberry vinegar, salt, pepper (red pep flakes) some fetta cheese or queso fresco.
Have that as a side, or plop a few servings into some pasta. magic.
Today, I'm planning to make a trifle. OK, the cake and pudding parts of the trifle are probably not the most healthy choices, but this thing is going to be full of fresh fruit.
I was given about 25 kiwis, fresh off the tree, and I still have several lemons another person told us to pick off their tree. In addition to that Rowan and I stopped by a fruit market and picked up pineapple and pears.
It'll be a sort of tropical trifle with heaps of servings of fruit. :)
And quiche is a great way to use leftover veggies: broc, peppers, asparagus, onions. MMmmmmm
07-21-09, 11:45 PM
for me (today):
breakfast: 1 bananna
morning snack: 1/4 cantaloupe (medium sized)
lunch: 1/2 carrot, 1/2 cup red cabbage, 1/2 cup red chard, 1/2 cup green peas, 1/6 onion
pm snack: 1/4 cantaloupe (medium sized)
dinner: 1/2 carrot, 1/2 cup red cabbage, 1/2 red chard, 1/2 cup green peas, 1/6 onion
wash, rinse, repeat :)
im not sure what a serving is, but that should be about 8 or 9 serverings.
Some info on what a "serving" is:
07-25-09, 05:44 PM
My wife and I lost some weight and saved some money by switching from junk food when we snack to apples. We buy the small apples in 3 lb bags and eat 3 or 4 of those a day.
07-25-09, 11:56 PM
or grow your own wheat grass.
I live in a place where people just keep giving us fruit from the trees in their yards. :) Plus Rowan works in a large commercial apple and plum orchard.
07-26-09, 12:42 PM
Fruit off the trees reminds me of a community bike outing through a local park. We took a break under a tree (this was around Labor day) after about 15 miles, and there were ripe, sweet apples hanging down. Just grabbed one and my kids did the same. Sweet!
07-26-09, 01:05 PM
Learn to enjoy raw vegetables with hummus or ranch dressing...or anything that makes them tolerable.
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