Eat More Fruits and Veggies Challenge

Eat More Fruits and Veggies Challenge

Fruit and Veggies Heart 2

Here at Better Together Fitness we are not only challenging ourselves, but we are also asking YOU to step up to the challenge and eat more fruit and veggies.  Check out the information below on the daily recommendations and a variety of tips to help you add more fruits and veggies to your diet.

Recommendation:

Just how many servings should you eat each day?  A simple way to think about this is to fill half of your plate with fruits and vegetables each time you eat.  Every time you eat ask yourself “did I have a fruit and/or a vegetable?”

Choose My Plate

According to http://www.choosemyplate.gov/ the daily recommendation for fruit is as follows:

Women
19-30 years old = 2 cups
31-50 years old = 1 ½ cups
51+ years old = 1 ½ cups

 Men
19-30 years old = 2 cups
31-50 years old = 2 cups
51+ years old = 2 cups

According to http://www.choosemyplate.gov/the daily recommendation for vegetables is as follows:

Women
19-30 years old = 2 ½ cups
31-50 years old = 2 ½ cups
51+ years old = 2 cups

 Men
19-30 years old = 3 cups
31-50 years old = 3 cups
51+ years old = 2 ½ cups

Individuals who are more physically active (30 minutes or more per day) may be able to consume more fruits and vegetables as long as they stay within their caloric needs.

Tips for adding more fruits and vegetables to your diet:

There are so many creative ways to add fruits and veggies to your day. 

Here are a few of our suggestions…

  • Add veggies to sandwiches (spinach, cucumbers, sprouts, tomatoes, etc)
  • Add sliced fruit to your morning bowl of cereal or yogurt
  • Add veggies to omelets and stir fry
  • Add fruit and veggies to a smoothie

Click on the link below for more suggestions.

http://www.fruitsandveggiesmorematters.org/quick-guide-to-getting-more-fruits-and-vegetables

Choose seasonal fruits and vegetables:

Click on the link below for a list of what’s in season for spring.  Not only will seasonal fruit and veggies taste great because they are at their peak, but they will probably be less expensive.

http://www.fruitsandveggiesmorematters.org/whats-in-season-spring

Try something NEW!

Star Fruit 2

In addition to challenging ourselves to more we are taking on the challenge of trying a new fruit and/or vegetable each week.  Maybe…Brussel Sprouts, Butternut Squash, Kale, Pomegranates or Star Fruit just to name a few.  Don’t be afraid to try something new and if you are not quite sure how to prepare something just ask.  We are here to help.  Who knows you might be pleasantly surprised!

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Posted on April 10, 2013, in Nutrition and tagged , , , , , , . Bookmark the permalink. Leave a comment.

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