Did you know 1 serving of fruit (1/2C or a small sized whole fruit ) contains approx. 15 grams of carbs and a serving of veggies (1C raw veggies, 1/2C cooked) contain about 5 grams of carbs. Even though fruit has 3x more energy from carbohydrates it is important to get the variety of super power nutrition from both food groups. Both groups provide powerhouses of vitamins and minerals and cancer fighting phytochemicals.
8 Tips to getting 4.5 Cups of fruits and veggies each day.
- Try to get every color of the rainbow with your fruits and veggies. Color means added nutrition- orange , purple, red, green, yellow and white.
- Make half you plate fruits and veggies. ( It’s OK to prefer veggies over fruit or vice a versa- this is flexible.)
- Fill half your shopping cart with fruits and veggies when at the grocery store. (This really works because what you shop for it- that’s what you have in the house).
- Buy already cut up fruits and veggies for convenience if you are short on time and can afford to. Buy portable fruits and veggies: baby carrots, cut pepper corns, snap peas. When putting groceries away take the time to slice dice and divide portable portions of fruits and veggies.
- Think seasonally for best quality, taste and price. Winter fruits in season : oranges, apples, bananas, clementines, grapes, pears, winter squash, broccoli, mushrooms.
- Make a morning fruit smoothie and suddenly get half your days supply of fruit in just one beverage before the day is half over!
- Eat perishable fruits first (berries, bananas and softer fruits). Apples and citrus last longer.
- Buy organic fruits and veggies if you are going to eat the skin. I buy organic baby spinach, kale, pears and berries. I don’t buy organic squash or bananas as I know I will be peeling them. (The “dirty dozen” and “ clean 15” handout shows the top 12 fruits and veggies we should be buying organically). http://www.healthyfitfun.com/uploads/1/7/8/6/17861617/dirty_dozen__clean_fifteen.pdf