Having fresh and canned fruit on hand for snacks greatly helped me reach those goals. Eating out multiple times during the week made all of this more challenging. Buy or identify in your current collection a leftover container that holds one cup. And make sure to eat all of the contents! Omelets are your friend for the breakfast hours or dinner!
But follow a couple of rules: Except for bananas, make sure you use all unpeeled fruit. Ditching the peel results in a lot less nutrients, like fiber. And stick with just fruit and some sort of liquid like yogurt, kefir, any kind of milk, etc. Indeed, anything that can enhance the flavor of especially vegetables is worth your time. Think light dressings, lots of seasoning, a spritz of olive oil. And make fruit bite-sized for kids to make it easier for little ones to eat.
Load up on what you enjoy to make things more palatable. Be reasonable, but it's okay to opt for a creamy dressing or chunks of cheese or an indulgent topping. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Veggies are divided into a couple of different categories, based on their nutrient content. Jensen said it's important to consume a variety of vegetables from all of the subgroups: dark green, red and orange, legumes beans and peas , starchy and "other.
Raw leafy greens: spinach, romaine, watercress, dark green leafy lettuce, endive, escarole, kale, collards. Mix all ingredients in a blender until smooth. Add water by the tablespoon if smoothie is too thick. Reduce to a simmer, cover and cook until all of the liquid is absorbed. Begin checking for doneness at 15 minutes. It will be soft and fluffy. Fluff quinoa with a fork and set aside, covered.
In a large pot, melt the butter or add the olive oil over medium-high heat. Add the scallions, garlic and chives and cook for 2 more minutes. Add the spinach and asparagus, stirring and cooking until spinach is wilted. Add the flour and stir to combine. Add the milk and cook until mixture is thickened, then add broth and cook, stirring often, until thick. Reduce heat to low. Season with some black pepper to taste, and Tabasco if desired.
Stir in the quinoa, then pour the mixture into the baking dish, spreading it out evenly. Top it with panko and remaining Parmesan and bake until lightly browned on top, about 30 minutes. Add sausage or ground chicken and cook, breaking up meat, for about 7 minutes. Stir in the lemon juice and sprinkle with the shaved Parmesan before serving. Serve with the bread. Subscribe Manage my subscription Activate my subscription Log in Log out.
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But that still doesn't tell you how many servings of fruit and vegetables you should eat each day. Waking up each morning and thinking you need to consume 4. You may have heard that you should eat five, seven or even 10 servings of fruits and vegetables each day, but those numbers also mean nothing if you don't know what a serving looks like. To make it feel more manageable, I recommend breaking down the US Dietary Guidelines recommendation into half-cup increments.
So, you need four half-cup servings of fruit to reach the two-cup recommendation, and five half-cup servings of vegetables to reach the 2.
The American Heart Association supports this method, saying one serving of vegetables can look like a half cup of fresh or frozen vegetables, and that one serving of fruit looks like a half cup of fresh or frozen fruit. There are some caveats, such as upping the amount to one cup for leafy greens and cooked veggies.
However, nine total servings of fruits and veggies may feel out of reach. And you may not even need that many, anyway, according to recent research. Eating more than five servings per day does not seem to provide additional health benefits. To be clear, we aren't saying don't aim for nine servings if that feels attainable to you. But don't feel discouraged if that's not in the cards for you yet, because five servings per day can definitely improve your health.
Using the AHA guidelines on what a serving looks like, plus the long-standing recommendation to eat five total servings each day, here are nine examples of what your daily intake of fruits and vegetables could look like.
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