Fruits and vegetables are an essential part of a healthy lifestyle. They provide vital nutrients, vitamins, fiber and more — and in fewer calories than their processed-food counterparts.
“People who regularly eat five servings of fruits and vegetables a day tend to have lower weight and less risk of developing chronic diseases,” said Christina Schoerner, RDN, LDN, a registered dietitian nutritionist with Tanner Health System. “But getting those servings in when we’re always in a hurry can be tough.”
Here are three tips to help you make sure you’re getting your five!
1. Keep them where you can see them.
Keep fruits and vegetables at the top of your mind by keeping them in sight. Keep whole fruit in a bowl on the counter or the table, and keep your vegetables close to the front of the fridge.
“One of the biggest obstacles to packing more fruits and vegetables into your diet is often just a matter of accessibility,” said Schoerner. “We think that the chips in the pantry are easier to grab. So we have to make the healthier options even easier.”
Stock up on ready-to-eat vegetables, like bags of baby carrots or pre-sliced carrot sticks and celery stalks, or buy the bowls of pre-cut fruit offered at many grocery stores.
“There are also all sorts of little kitchen tools to help you peel citrus, slice apples, dice onions or whatever you’re looking to do,” said Schoerner. “Those can help you get the servings you need in your diet.”
2. Go for variety.
The same old, same old, tends to get old. Fortunately, we get to enjoy year-round variety not only in the produce section, but in the canned foods and freezer section of the grocery store.
“Fresh and frozen are usually best, but really, the best fruits and vegetables are the ones you’ll eat,” said Schoerner. “Canned fruits and vegetables are a quick and easy purchase that can provide a lot of options. To make a healthier choice, choose fruits canned in water or natural juices; avoid sugar sweetened syrups. If you’re worried about sodium, many companies offer low-sodium options. Always rinse your canned vegetables with water to remove any excess sodium before cooking. Choosing among fresh, frozen or canned fruits and vegetables is a great way to get more choice in your diet — especially legumes, like beans, and green, leafy vegetables like spinach.”
If you’re up to it, you can even try some of the more exotic offerings at the store. Ever had baked plantains?
3. Make fruit-and-veggie lunches a habit.
The middle meal of the day is a great chance to make headway on those five-a-day.
“You can build a colorful salad with leafy greens, red onions, tomatoes and more,” said Schoerner. “Throw in a box of raisins, a bag of grapes, an apple or orange, and you’ve almost reached your goal for the day.”
For more ways on how you can “Go for 5,” visit www.GetHealthyLiveWell.org.