studies health + exercise science in college, sucks at eating fruits + veggies. not because I don’t like them, but they feel kind of easy to forget, or maybe I’m just not eating as healthy as I should be in the first place lol. I know a lot of times I mean well and will buy ingredients to make salads and what not, but then I either forget about it until the produce goes bad or I feel too lazy to take the time to wash + chop veggies. I choose to think it happens to the best of us.
as adults we’re supposed to be eating 1.5-2 cups of fruits and 2-3 cups of vegetables a day. when I think about it that way, it can feel like a lot (especially if it’s something you’re working on implementing) so the american heart association says to focus on consuming at least 4-5 servings of fruits + veggies a day (visit this page to see how that could look!)
fun fact: as of november 2017, only 1 in 10 american adults are consuming enough fruits and vegetables (according to the cdc). why does this number matter? well, for starters, fruits + vegetables are the best way to get essential vitamins, minerals, and fiber. additionally, 7 out of the top 10 causes of death within the united states are chronic diseases – such as heart disease, type 2 diabetes, some cancers, and obesity – the risks of which could be drastically decreased by simply consuming the recommended amounts of fruits + vegetables.
a couple months ago I started making more of a point of making/eating breakfast and have really formed a love for my morning smoothies, which has kind of kick started my determination to get more fruits and vegetables into my diet. so today I want to give you my tips for easily adding produce into your daily routine!
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this is likely the easiest way to get your fruits and veggies in without particularly realizing it (at least it is for me). I’ll usually add 3-5 handfuls of fruit, with a scoop of arbonne greens balance (a blend of greens, yellows, reds, blues, and omega-3’s so you get another full serving in just one scoop!) and a scoop of arbonne protein mix (since it’s vegan and made with pea + cranberry proteins, you get both a protein and nutrient boost!) plus they’re easy to throw together and take on the go!
this one is fairly obvious, but make sure to keep your plate colorful by adding plenty of veggies (or fruit!) to your meals. salads, mixed veggies, roasted vegetables, berries with breakfast… mix it up so it doesn’t feel boring! sometimes I even make sure they are a key component to the recipe I’m making (i.e. stuffing a sweet potato or making a meal out of a salad) so it’s something that’s automatically a part of my meals.
again, pretty obvious, but snacking on vegetables will not only help you to avoid snacking on unhealthy options, but will likely keep you feeling fuller for longer and help with overeating throughout your day. I personally like carrot and celery sticks because they do okay in the room temperature, but Cuties, grapes, sugar snap peas, sliced/seasoned cucumbers, etc are good too.
I’ve already mentioned that I tend to be the worst with fresh produce and I’ve just come to accept it. so instead I buy frozen – fresher + already prepped for you so you can just heat them up when you need them. I try and stay away from anything that’s pre-seasoned or sauced for the sake of avoiding processing or excess sodium. knowing that your fruit + veggies are already cut up has made it 10x easier to add them to my diet.