If the thought of five portions of fruit or vegetables a day brings back memories of soggy cabbage or the dreaded overcooked sprouts or if your children will not even consider eating fruit and vegetables it's time to get to know these delicious foods in a new way.
We tend to think of whole fresh fruit or cooked vegetables when we think of five a day. While these are beneficial, there are many other ways to get your 'five a day'. Only a small amount of each fruit or vegetable is needed to make up a portion and it is better to include small amounts of a wide range to include lots of different vitamins.
The best way to start, if you are not used to eating a wide range of fruit or vegetables, is to try new varieties, you may enjoy them! Try something you have not tried before each time you visit the supermarket. This will add to the interest and range of items you can choose from. Even if you disliked something as a child you may like it now so give it a go, our tastes change with age so give it another chance.
Find new ways to use the fruit and vegetables, try new recipes or add extra vegetables to existing ones. If you cook Spaghetti Bolognese for example, you can add extra mushrooms, tomatoes, onions or garlic to the sauce. Stews and soups are good ways to use lots of different vegetables too, as they can be added in chunks or purees to create a nutritional sauce. Stews can also contain pureed vegetables as part of the gravy as well as chunky vegetables; tomatoes added to the gravy make a rich sauce and provide extra fruit to your daily total. Add extra vegetables to each meal, for example if you are having sausage and chips, add some peas and broccoli.
Smoothies are a great fun way to add fruit and vegetables to your diet, fresh smoothies are delicious at any time of the day, and if you have children they are a great way to involve them with preparing food and getting interested in different foods. Make fruit popsicles, milkshakes or add to yogurt. Fresh fruit juice is also included in your total amount, but only counts as one of your daily total as the amount of fiber is reduced, but it is still a great way of adding vitamins to your diet.
Fruit can be used in desserts, fruit pie, bananas and custard and fresh fruit cocktail are all ways to include fruit, preserves containing whole fruit are included, but should be used in moderation because of the sugar content. Adding fruit to jelly is also a good way especially to encourage reluctant children to eat fresh fruit. Tinned fruit is included in your five to nine totals, although should be used alongside fresh fruit and vegetables, tinned baked beans also count and are versatile and convenient.
Dried fruit also counts, try snacking on dried fruit as a healthy alternative to potato chips. There are many dried fruits available from raisins, sultanas and bananas that are great snack foods if you want a little extra between meals. Fresh vegetables and fruit are also delicious as a snack, cut up and put in a bowl to snack on while watching T.V or as an after meal snack. Getting into the habit of adding a little extra vegetables or fruit to your diet is easy if you start with simple steps, add a little salad to your sandwich or as a side salad, it all adds up to a healthier diet.
Stews and casseroles are also great ways to include vegetables in winter; you can include a range of vegetables to include a couple of your five a day in one meal. Your morning cereal can also have fruit added for extra fruit and variety this is a great way to start the day and help to prevent those mid morning sugar cravings.
So, as we can see, it is not just about eating extra fresh fruit from the fruit bowl, there are many ways to include fruit and vegetables. Once you are into the routine of having them daily it is an effortless way to stay healthy, and maybe lose weight if you replace sugary snacks with fruit. These are just a few suggestions, once you get into the habit you will discover many more, and more importantly discover they are delicious and will lead to a varied and healthy diet, resulting in a delicious healthier you!