Why Fruits & Veggies
Loaded with vital vitamins, minerals, and fiber, fruits and vegetables help the body to run much more effectively and efficiently.
When we get enough:
- Rich Nutrient Intake: Fruits and vegetables are packed with essential vitamins, minerals, and fiber, contributing to better health and disease prevention.
- Weight Management: High in nutrients and low in calories, they help in maintaining a healthy weight by providing fullness with minimal calories.
- Improved Digestion: The fiber in fruits and vegetables aids in digestion and can help prevent constipation and other digestive issues.
When we don't get enough:
- Nutrient Deficiencies: Lack of fruits and veggies can lead to deficiencies in key vitamins and minerals, impacting overall health.
- Weight Management Challenges: Without the low-calorie, high-volume benefit of fruits and veggies, maintaining a healthy weight can be more challenging.
- Digestive Issues: A diet low in fiber can lead to digestive discomfort and constipation.
How to Optimize Fruits & Veggies
1. Half-Plate Rule
Aim to fill at least half of your plate with fruits and/or vegetables at each meal.
2. Variety and Color
Include a variety of colors and types of fruits and vegetables to ensure a broad range of nutrients. This doesn’t have to be done at every meal or even necessarily everyday. But aim for variety throughout the week.
3. Snack Smart
Include a fruit and/or veggie anytime you eat a snack for a nutrient-dense option.
Common Challenges & Solutions
Challenge 1: Limited Access to Fresh Produce
Solution 1a: Utilize frozen or canned fruits and vegetables as convenient and nutritious alternatives.
Solution 1b: Plan your meals and grocery shopping to include a variety of seasonal produce.
Challenge 2: Time Constraints for Preparation
Solution 2a: Prepare and store cut fruits and vegetables in advance for easy access. When you need them, they're ready to go!
Solution 2b: When you cook vegetables, cook a lot at once to ensure you have leftovers.
Solution 2c: Opt for quick-cooking methods like steaming, air frying, or stir-frying.
Solution 2d: Utilize oven-roasting for an easy and flavorful way to prepare vegetables. With minimal upfront preparation, such as chopping and seasoning, you can roast a large batch. This method requires little attention while cooking, typically just a single flip halfway through.
Challenge 3: Taste Preferences
Solution 3a: Experiment with different ways of preparing fruits and veggies, such as grilling, roasting, or blending into smoothies.
Solution 3b: Start by incorporating small amounts into dishes you already enjoy, gradually increasing the quantity.