In my last post, I mentioned that the current dietary guidelines recommend 8 to 11 servings of fruits and vegetables per day. That number can sound a little intimidating, especially if your typical vegetable intake is equivalent to the squirt of ketchup included on your burger. The average American consumes fewer than 3 servings of fruits and vegetables per day. The good news is that, contrary to the serving sizes we have become accustomed to, 1 serving is pretty small. Generally, 1/2 cup cooked, 1 cup uncooked, or 1 medium piece of fruit equals 1 serving. A medium-piece of fruit sounds pretty ambiguous, but you can use the palm of your hand as a guideline. If an apple is almost the size of your head, it is likely more than 1 serving =). If you have a food scale, it can be helpful to weigh your fruit and compare the measurement with an online calorie tracker to get an idea of what different weights look like. Eventually, you'll be able to eyeball an appropriate serving. From the statistics, it seems that it can be pretty difficult to get in our fruits and vegetables. So I have compiled a list of solutions to some common excu...I mean...reasons that people aren't meeting the recommendations: Fruits and vegetables are too expensive. This can be true, but check out sales ads for different stores. Shop locally and in season when possible, as these choices are usually less expensive. I get 8-10 apples in a bag for $3 at Trader Joe's--that's less than $0.40 per serving! Compare that to a bag of pretzels from the vending machine, which is about $0.75. See, fruits and vegetable can sometimes SAVE you money: $0.35 today and maybe thousands in health care costs =).And don't tell me that the pretzels are any more filling than the apple! Fruits and vegetables are time-consuming. Yes, it takes a little work to wash and prep them, but just think of these steps as a mini workout. Put in work with those muscles by scrubbing and chopping. You are knocking out 2 birds with one stone and your body will thank you for it**. Fruits and vegetables just don't taste good! Okay, well, I can't change your taste buds, but you can! You would be surprised at how your taste preferences will adjust over time if you just give them a chance. Also, try different cooking methods (roasting and sauteing are my faves) and seasonings to enhance the flavors. Meat, noodles, and other foodstuffs we eat in abundance aren't that flavorful in and of themselves. We season them to taste. So do the same with your produce if you have to. Some ways to make it easier to reach those 8 to 11 servings include eating more vegetable-heavy meals. Stir-fries, soups, and salads are great ways to get in multiple servings of vegetables in one meal. Adding vegetables to dishes that typically don't feature them is another strategy: add peppers, onions, and even carrots to chili; add vegetable purees to meat sauces, mac n' cheese, or even pancake mix. Fruits and vegetables make great snacks, too. Apples or celery and peanut butter; carrots and hummus; cucumbers and vinegar. The more variety, the better. Aim to include a fruit and/or vegetable with each meal and snack. Not only are fruits and vegetables excellent sources of vitamin C, but they also contain a host of other important vitamins, minerals, and nutrients, such as fiber, that contribute to a healthy being. So eat well to stay well! **I am not suggesting that you skip your regular workout, but every little bit adds up! Check out these recent posts:
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I won't finish the song, but I will use it to dive into the topic of the oh-so-important vitamin C, which you may appreciate a bit more during these months when cold and flu seasons peak. Vitamin C is an antioxidant, which means that this nutrient helps to protect our cells from day to day wear and tear. Environmental toxins, smoking, poor dietary habits, and other stressors all tax our bodies at the cellular level and contribute to oxidative stress. Oxidative stress can cause us to become sick more often and age us inside and out. Antioxidants to the rescue! These gems help to prevent, slow down, and even reverse oxidative damage. More specifically, vitamin C plays a role in: 1. Immune support. Although taking vitamin is controversial, there is some evidence that the nutrient can reduce the risk of catching a cold and also can decrease the duration of a cold if you do happen to catch one. Immune support is particularly important for people under physical stress. 2. Skin Health. Vitamin C is essential for the production of collagen, a protein component of the skin that wears down as we age. Many anti-aging products boast vitamin C as a main ingredient, as it is supposed to stimulate collagen production. Collagen also helps heal wounds. 3. Heart health. Vitamin C has been shown to reduce inflammation in the body, thereby reducing the risk of cardiovascular disease. In addition, the vitamin promotes healthy cholesterol and blood pressure. It doesn't take much to reap the benefits of incorporating vitamin C into your diet. Just one cup of strawberries will get you close to your daily recommended dose of "C". The vitamin is abundant in most fruits and vegetables, so if you are in the minority and getting the recommended 8 to 11 servings per day, you are getting more than enough vitamin C. Oranges and other citrus fruits are most often credited for containing high quantities of vitamin C, but actually kiwi, bell peppers, and kale have even greater levels of the antioxidant. Supplementing is not necessary, but may be helpful if you are unable to obtain the proper nutrition through your diet. Our bodies can absorb up to 2000 mg of vitamin C (the recommendation is 75-90 mg), so taking mega doses beyond this is unhelpful and a waste of money, as you will simply excrete the excess in urine. Check out last year's post on how I use ester-C to bolster my immune system! Check out these recent posts:
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AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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