More Fruits and Vegetables in the Nutrition Plan

Of course, we all know that fruits and vegetables are very healthy and play an important role in the prevention of many diseases and also overweight. It is said that five servings of fruits and vegetables per day are required. This may seem impossible at first glance, but it's not as hard as you think. Our tips will show you how to easily integrate fruits and vegetables into your diet and thus improve your health easily and sustainably!

Fruits and Vegetables in the Nutrition Plan: 5 Servings Daily

Fruits and vegetables provide essential vitamins, antioxidants, and fiber, as well as minerals and trace elements. In addition, most fruits and vegetables are low in calories and low in fat.

More Fruits and Vegetables in the Nutrition Plan

No wonder one can prevent with the consumption of copious fruits and vegetables many illnesses and last but not least also overweight. For example, green leafy vegetables reduce the risk of diabetes, while the apple promotes intestinal health and lowers the risk of colorectal cancer.

Recommended are nutrition plans with at least five servings of fruits and vegetables a day. One portion corresponds to 1 piece of fruit, ie an apple or a pear, a tomato, etc. For berries, peas, salads, sliced vegetables, etc., 120 to 130 grams are considered one serving each.

9 Tips on How to Incorporate more Fruits and Vegetables into your Diet

You would have to eat around 600 grams of fruit and vegetables every day. That's no problem at all for fruit and vegetable fans. However, those who have to get used to eating more fruits and vegetables often do not know how to put that amount into their diet.

We have put together a few simple tips for you:

1. Increase your Fruit and Vegetable Consumption Continuously

Fruits and vegetables have so far been rather insignificant in your diet plan for you? Then just start with an extra serving of fruit or vegetables a day, for example with an apple as a snack in between. Once you get used to it, add another serving, then another, etc.

2. Mix Vegetables under Sauces

You do not want to eat the carrot as a whole? No problem, just rub the carrot fine and add it to your pasta sauce, for example. And you have already integrated a portion of vegetables into your food, without them tasting or seeing it.

3. Try out many new Fruits and Vegetables in your Diet Plan

Many people are well aware of the saying "An apple a day keeps the doctor away". But the fruit offer is not limited to apples! Instead, try adding new types of fruit and vegetables to your diet plan every now and then.

There are so many different fruits. Try juicy pears, delicious plums, sweet apricots, crunchy nectarines, colorful berries in all variations or even exotic fruit representatives like mangos, papayas, lychees, and avocados.

4. Mix your Fruits and Vegetables into Smoothies

You like to drink fruit juices? Avoid the unhealthy convenience juices from the grocery store and mix your own fresh smoothies instead. This can serve you for a healthy start to the day.

But it can also be enjoyed at any other time as a vital substance-rich snack.

Delicious recipes are available here, each for "fruit smoothies" and also for "green smoothies"!

5. Dip your Vegetables

You are not a fan of the natural taste of celery, broccoli or cauliflower? It does not matter, here too there is a healthy solution:

Dip the vegetables into hummus (chick-pea sauce), avocado dip, tomato dip or other healthy and delicious sauces or dressings. Tasty recipes can be found under: "Sauces, dressings, and dips".

6. Serve Fruits and Vegetables for Breakfast or as a Snack

For breakfast, you only have a quick cup of coffee with you? Then it's best to start with a good breakfast. For example, with a delicious fruit muesli made from strawberries, blueberries or other delicious fruits.

Or you make vegetable sticks and eat them to your favorite toast.

On the other hand, if you are a non-breakfaster, it is best to pack the fruits or vegetables in a food jar and take everything with you on the way or for your break.

7. Put Vegetables on the Bread

Whenever you prepare a sandwich, do not forget the vegetables. Whether you cover your bread with sausage and cheese or vegetarian pies or spread, you always put vegetables on top, such as. As tomato slices, onion rings, cucumber slices, pieces of pepper, radish slices, lettuce leaves or whatever you have just in the house.

Particularly delicious taste as a sandwich also the fried vegetables described below, z. B. in the form of eggplant slices, half peppers, zucchini slices, etc.

If you sprinkle them with delicious pesto, the vegetables will taste so good again.

8. Roast your Vegetables to Improve their Taste

The roast of vegetables is very fast and also gives it a whole new taste, so that even people who do not like vegetables so much will be thrilled.

For example, cut onions, carrots, courgettes or asparagus into small pieces and fry the vegetables briefly in a frying oil. Then you can season the vegetables as you wish and use them as a side dish or in salads.

9. Refine your Vegetables with Herbs

Another way to further refine the flavor of the vegetables so that you want more vegetables is to season with fresh or dried herbs.

This makes the vegetables so delicious that you cannot stop them at all.

Try vegetables such as chives, dill, oregano or parsley. Even herbs from Provence or another herbal mixture taste wonderful with vegetables.

If you prefer spicy food, you can season with some pepper or chili. Olive oil, organic butter or balsamic go well with your vegetables. In addition, you can still add small chopped nuts of all kinds.