Best Health's Information

You must have often heard the warnings about the dangers of obesity, cancer and diabetes. All these warnings are always accompanied by a statement that the disease is closely related to diet. You are advised to eat at least 5 servings of fruits and vegetables every day.

The problem is, eating five servings of fruits and vegetables is not easy. Especially with a busy work day. The working conditions sometimes force us to consume foods that are easier to obtain. In general, these foods are not carbohydrates in vegetables or fruit but transformed. To increase the intake of fruits and vegetables in your diet, you can try the following simple way.

1. Juice

Buy fresh fruit juice without sugar is the easiest way to increase your intake of fruits. There are also several places that offer vegetable juices. However, if you have the time at least 10 minutes
can unify their 5 servings of fruit juice in a fresh and delicious. You can mix 2 kiwis, 2 slices of pineapple, a handful of grapes, a handful of strawberries, and 250 ml of natural apple juice. The result of this combination can be your breakfast. By combining the fruit of this type, you can also obtain various types of nutrients such as vitamins A, B2, C, E, folic acid, niacin, potassium and fiber. You can also make vegetable juice, choosing fresh vegetables.

2. Choose your vegetable snack

Try changing your midday snack with vegetables that are certainly healthier. You can eat raw carrots or celery or other crunchy vegetables. These foods are also filling. In addition, vegetables
avoid drastic reductions of energy that would normally occur after eating high sugar snacks.

Consider a piece of chocolate cake contains 700 calories. This amount is equivalent to 1 / 3 the number of calories recommended for men in general. In addition, cause a drastic decrease in sugar levels thereafter. You can replace this cake with a handful of vegetables. Medium-sized carrot contains 32 calories, celery contains 8 calories. You can eat 1 / 2 kg of vegetables with the number of calories is much less than the piece of chocolate cake. If the taste of vegetables makes you get bored quickly, use yogurt as a bonus.

3. Add the fruit at breakfast

In addition to juices, adding extra fruit at breakfast is a quick way to increase intake of fruit. If you eat yogurt or breakfast cereal, add a handful of fruit in the bowl. You can add strawberries or bananas. This fruit will give you an extra healthy energy.

4. Duplicate portion

At lunch or dinner, try increasing vegetable consumption. To ensure you can meet the 5 servings of vegetables, try eating different types of vegetables in one meal. This will benefit: eating more servings, then reduce the portion of other foods such as rice or meat. Reduce foods high in calories (rather than avoid it) can help you lose weight and improve overall health.

5. canned fruits and vegetables can also help
canned fruits and vegetables also continues to have the equivalent nutrients of fresh vegetables. Canned vegetables or fruit is easier to prepare, so that will help meet the 5 servings of fruits and vegetables every day of your

By integrating all the tips, you can even eat more than 5 servings of fruits and vegetables every day without making significant changes in lifestyle. Things you need to do is make a plan.