Fruits and vegetables contain important nutrients crucial to health and wellbeing. Including fruits and vegetables in your diet, and choosing them over processed foods, can lower your risk of developing diseases such as diabetes, obesity and some cancers. These nutrients include antioxidants (necessary for fighting off those free radicals), minerals and vitamins all essential for growth, development and good health.
It is important to snack on vegetables and fruits throughout the day. The general recommendation is to eat 2-3 varying fruits per day. Vegetables can be unlimited.
As you sit down for a healthy family meal, or even making snack choices, this could be a good time to make sure that your daily quota for fruits and vegetables are being consumed.
The following are stress-free and delicious ways to work fresh produce into your diet:
- Roasting is a simple and great way to create a dish with deep and rich flavours. Cut vegetables such as carrots, zucchini, sweet potato into fingers. Throw in some whole cherry tomatoes, mushrooms and bake for 30-45 mins or until soft;
- Add as many vegetables as possible to stews, soups. Green leafy vegetables are delicious sautéed with scrambled egg;
- Make a healthy salad comprising an assortment of salad vegetables. Add a tin of tuna and sprinkle with olive oil and balsamic vinegar;
- Stew, cut or bake fresh fruit for a healthy and delicious after dinner snack;
- Try your hand at fresh fruit and vegetable juices. Some great combinations are carrot, apple and celery or kale, carrot, ginger and apple.
- Fruit smoothies are a healthy and delicious snack and the kids love them! Try blending almond milk, blueberries, banana and a dash of organic maple syrup – delicious;
- Cut up vegetables with your favourite dips. A very easy dip is simply mashed avocado.
For more ideas, please contact your nutritionist or naturopath.
Originally published on Sep 19, 2014
