The first change I made was this: It isn't a meal without a fruit or veggie. So every breakfast has at least one fruit. Every lunch has a veggie and usually a fruit. Every dinner has at least two veggies. If I am short, I will have a fruit for an evening snack.
I pretty much cut out pasta and rice and put things on a bed of steamed veggies instead.
Fitness Minutes: (29,278)
4/16/12 6:52 P
Have to include salad and juice nearly every day to get them all in. Salad I love...juice, not so much.
Some of these ideas are great. I'll have to try them at breakfast.
Edited by: CROWLEY123 at: 4/16/2012 (18:54)
Fitness Minutes: (16,892)
750 4/16/12 6:37 P
Make sure I have them 4 lunch and dinner. I also take a veggie and fruit "vitamin" everyday
Fitness Minutes: (1,736)
4/16/12 6:25 P
Rather than trying to fit them in I make them the star. When I'm grocery shopping I try and pick up new veggies also to keep it fun. Some new ones are jicama, fennel, and celery root and annies sesame seaweed. I have found that grabbing the little bags of radishes are super handy and cheap here in TX at .68 a bag, baby carrots, almonds(I count them in my fruit serving), broccoli slaw, and frozen spinach, tomato juice, and frozen bluberries and acai berry, monterry bagged and sliced baby bellas,parsley(I eat it as a veg not an herb) are a few favs. The other obvious would be to make a smoothie. My big thing is hit the produce section first and when you have what you like in the cart section them out into days and what you will do, if you need to add more then you can. Also I always use what might go bad first. Some other handy ones to always keep around are apple sauce, hearts of palm, frozen artichoke hearts, and though I don't gravitate towards it alot dried fruit and veggies are always something I have on hand.
Fitness Minutes: (4,605)
159 4/16/12 5:57 P
I create a fruit smoothie for breakfast with OJ, strawberries, pineapples, and sometimes I will add a banana. This gives me 3-4 servings of fruit.
I love V8 so have that for a snack most days (2 vegetables). Trying to adapt to low sodium brand. Have a veggie/fruit with lunch. Veggies and salad for dinner most evening. Piece of cake.
4/16/12 5:49 P
Everyday I have a container of fruit that is in season - strawberries/blueberries/mango or oranges/grapefruit. It equals about 4 servings of fruit for breakfast. I sometimes drink orange juice with calcium for the fifth serving of fruit.
Today I had cut up carrots as a mid-morning snack.
In the evenings I have a salad made with baby greens, avocado, tomatoes, mushrooms. This adds 4 servings of vegetables. If I include frozen peas, corn and dried cranberries, the number goes up to 7 servings of vegetables.
Some ways I include veggies and fruit in my diet: At breakfast I have a smoothie or I have vegetables in an omlet and a serving of berries on the side. I substitute spaghetti squash for pasta a lot and cauliflower for rice or potatoes. That way, I'm eating a veggie instead of a starch along with the vegetables I'm already having on the side. Also, stir fries are great for getting in a variety of vegetables as well as adding bulk to your meals. (If you have a stir fry served with "Cauliflower Rice" You can easily eat 4 servings of vegetables in one sitting)
Fitness Minutes: (2,939)
208 4/16/12 4:49 P
Make smoothies out of a cup of frozen fruit (or more). Add a cup of spinach. The smoothie will look greenish but youou won't taste the spinach! Easy 3 or more fruit/veggie servings!
Fitness Minutes: (5,588)
4/16/12 4:47 P
This is an example that is pretty normal for me: banana with breakfast 1/2 pear for snack grapefruit and some carrots for lunch broccoli with dinner
Edited by: MAISYDAISY777 at: 4/16/2012 (16:47)
Fitness Minutes: (594)
4/16/12 4:36 P
I try to get the fruit in with yogurt or cottage cheese and as snacks. For the Veges It helps to have stuff cut up cleaned and ready to eat. But I always have some type of prepared frozen (usually with a lowfat sauce) that I can make quickly to add with my protein as a side dish.
Edited by: AZGYPSY2 at: 4/16/2012 (16:36)
Fitness Minutes: (11,319)
4/16/12 3:45 P
I eat fruit with breakfast, with a snack and vegetables with lunch or dinner. I also either put lettuce and tomato or my sandwiches or eat brocolli, green beans etc. with my sandwich.
Fitness Minutes: (210,762)
4,388 4/16/12 3:33 P
Banana in cereal, veggies with lunch and dinner (some in salad, some on dinner plate); strawberries or cantaloupe before or after exercise; veggie nibbles for snacks. Some of my servings are large enough to count as two vegetable servings, most are measured individual servings. I like cherry tomatoes just as much as I like candy!
Fitness Minutes: (113,083)
4/16/12 3:31 P
Very easily - I usually have Greek yogurt with fresh fruit for breakfast, an apple or other fruit for a snack, often use tomatoes for a sandwich, at least 2 vegetables for dinner and a fruit snack in the evening. I don't drink juice except for V8 or other low-sodium vegetable juice because the calories are too high.
Fitness Minutes: (710)
141 4/16/12 3:00 P
I combine a lot of them into a fruit/veggie smoothie
Fitness Minutes: (10,091)
4/16/12 3:00 P
I throw a few extra fruits or veggies into everything I eat. A banana or fresh strawberries go into my morning yogurt. An apple makes up my afternoon snack. Whatever I have for lunch or dinner includes at least 2 different veggies. Even if I'm getting a sandwich from the cafeteria, I have them add extra tomatoes and lettuce. I'm making pasta for dinner tonight and in the basic tomato sauce goes spinach, zucchini, onions, and any other veggies I may have lurking in my freezer.
get up, have a HUGE mug of tea with some cherry tomatoes round 10 a.m., have half of a HUGE apple with another (HERBAL) tea lunch, the other half of the huge apple with a banana snack, baby carrots and some raisins dinner, romaine lettuce, beets, red kidney beans (all adds to my salad) dessert, mango or pineapple slices (with low fat yogurt)
I have a smoothie for breakfast darn near every morning because they're easy, fast, yummy, and I can load them up with fruits and veggies.
I usually do 1/2 a banana, 1/4 cup of OJ, 1/3 cup of plain yogurt, 2 cups of spinach (you can't taste it-I swear!), 1/2 cup of fresh fruit (strawberries, sectioned grapefruit, peach, whatever you want) and 1 cup of frozen fruit (I usually do mixed berries because I love berries.)
So right there you've got 2 veggie servings and 2 fruit servings and less than 300 calories. So even if you only manage to squeeze in one more veggie in the day you've hit your goal.
On mornings I'm up early and have a late lunch I usually have a mid morning protein snack-some nuts or a couple slices of cheese to tide me over but most days I have a late breakfast and the smoothie is enough to keep me happy until lunch.
Every morning I have 1 scoop of All Day Energy Greens Vegetable Powder - 5 Servings Fruit & Veggie plus other healthy stuff. Better than most because it isn't so Grass based.
Been eating lots of Salads (no creamy dressings) - Been adding raw veggies in like Petite Carrots, Broccoli, Roma Tomatoes and using only dark leafy greens like Romain and Spinach.
Love Green Giant frozen Broccoli w/ Cheese Sauce, White Shoe Peg Corn w/ butter Sauce, Yellow Corn in Butter Sauce and Pict Sweet Mixed Veggies w/ asparagus.
Top Baked potatoes w/ Cheese & Veggies (no sour cream which is a real challenge since I LOVE IT!)
Fitness Minutes: (234,184)
4/16/12 2:20 P
salads,fruit on cereal,banana mid morning,always fruit or veggie at each meal and snack. smoothie drinks
4/16/12 2:04 P
in yogurt, salads, smoothies, protein shakes, with cereal, with oatmeal, as a snack., with my dinner .
Fitness Minutes: (12,828)
1,897 4/16/12 2:00 P
I have fruit in my lite yogurt everymorning and on weekdays have a large salad. Every Sunday I put together a bag of veggies that I take to work and leave in the fridge - if I get hungry I just pull something out. Cauliflower, broccoli, carrots, celery etc. I also keep some spicy hummus on hand to dip it in.
With it being spicy I only need a bit and it changes up the flavors of the veggies so you don't get bored.
If hungry when i get home before dinner - have a small salad - stops me from eating to much at dinner.
Fitness Minutes: (10,284)
4/16/12 1:59 P
Veggies are easy to add to every meal, fruit is sometimes a little harder because it has a higher calorie count but still leaves me hungry!
Fitness Minutes: (11,796)
5,855 4/16/12 1:48 P
Fortunately, I honestly crave vegetables. I fix a huge pot of steamed veggies every 2 - 3 days. Plus, there is always fresh fruit on the table and loads of frozen berries with no sugar. I usually have at least 8 servings a day.
snack bags of veggies at my desk, cherry tomatoes or green grapes in a bowl on the kitchen table so when someone in the house wants to snack, they grab that as they go by and don't open the cabinet for the other munchies. I cook with as many veggies as I can and put out at least one veggie by itself on the plate. I try to have a salad or at least a bowl of chunky cut up veggies with salad dressing instead of a green salad. I also cut up celery and keep it in a bag of water on the top shelf of the fridge so again, when we go looking for a snack, we see that. My girls have also started wanting to eat frozen grapes and frozen corn and peas. They are both in sports and like to come home and "have something refreshing like frozen corn."
fruit with breakfast, fruit and veggie with lunch, veggie with dinner and more fruit later
Fitness Minutes: (20,942)
305 4/16/12 1:10 P
I have a veggie with every meal or snack. Breakfast adds a banana, snack is baby carrots, lunch is usually broccoli or carrots again, snack when I get home is a V8, and I always have two servings of veggies with dinner.
I'm not sure what kind of job you have, but at the very least you can add a fruit to your breakfast, drink a can of low sodium V8 at lunch (the 11.5 oz cans count as TWO servings of veggies), and have two veggies at dinner. That will bring you to your five servings.
4/16/12 1:06 P
Today I've brought an orange and banana for snacks throughout the day. For lunch I've got an oz of fresh spinach leaves and some tomato slices to put in my egg salad sandwich, and then a side of carrot sticks. That's 3-4 servings right there.
For dinner, I'll have either a stir-fry (chicken or beef with broccoli, onion, mushroom, cabbage, baby corn, ginger root, garlic, etc) or some protein/carb course with a heap of veggies on the side (steamed or baked: potato, asparagus, zucchini, bell pepper, etc), which usually comes to another 2-3 servings.
Having some veggies with breakfast is another good way to get them in, such as with an omelet, or having avocado and/or salsa on your eggs.
Edited by: ELENGIL at: 4/16/2012 (13:07)
Fitness Minutes: (169,923)
4/16/12 1:00 P
smoothies, snacks - I love mixed greens just to munch on in the afternoon or while I'm making dinner. I also make soups that are heavy on veggies. I put berries in my steel cut oats. I just always have fruits and vegetables available and easy to grab. Some celery with a bit of nut butter is a great munchie with added protein, too.
Fitness Minutes: (238,663)
2,243 4/16/12 12:56 P
Five?!? Heck...I eat 9 or 10 fruits or veggies every day! Easy!
I love to top cereal or oatmeal with a mix of berries--blueberries, strawberries, blackberries, raspberries....or toss all the berries (and red grapes!) into the blender, add fat-free milk & boom--instant smoothie.
Salads are awesome--lettuce, spinach, tomato, avocado, carrots....a great way to have veggies!
Apples, oranges, bananas--all make great "grazing" snacks throughout the day! I couldn't start my day without my banana & my workout.
Eating 5-9 fruits & veggies daily is super-simple....IF you're willing to eat mostly vegetarian & stop relying on pre-processed meat-based foods! :)
Edited by: GRIZ1GIRL at: 4/16/2012 (12:57)
4/16/12 12:35 P
1) I eat carrots, broccoli and celery with hummus almost daily, though the vegetables may vary That's about 1 lb of vegetables right there.
2) Most days I eat fake ice cream, which is 2 bananas, 400g ice cubes, 350ml water, 30g pea/rice protein powder (binder), cinnamon and stevia powder extract.
3) I am starting to eat more random fruits and vegetables throughout the day.
What job do you have that you think you can't have salads (or vegetables for that matter)?
4/16/12 12:29 P
I eat at least 1 serving, usually 2-3, at every meal. For breakfast I have 1-2 servings of fruit in addition to the rest of my breakfast, for lunch some fruit and a vegetable based entrée, for dinner a vegetable based entrée or vegetable side. Snacks are also an easy way to add in extra fruits and vegetables.
Fitness Minutes: (4,316)
1,418 4/16/12 12:28 P
I manage to work them into my meals of the day.
As noted earlier a veggie omelet, or at dinner mashed cauliflower with a mushroom topping served with carrots as the "veggie" and meat/fish. I also start with a V8 in the morning, banana's are easy. Oatmeal get berries. Also, for my dinners, I generally have 2-5 servings of veggies there. Last night I had a cod recipe with a can of tomatoes that's 3 servings. My mashed cauliflower is 3 servings of cauliflower with mushrooms (4), add carrots 5 & 6...I started the day with V8 and had a banana with lunch that's 9 servings.
Once you start small...and it took me time I started with frozen due to my schedule...then noted that I preferred my own cooking, but once you get into it - it does get easier.
Fitness Minutes: (21,962)
4/16/12 12:23 P
Oatmeal with blueberries for breakfast almost every day. Salad and veggies with most dinners. Fruit as snacks. Sometimes salads for lunch.
Fitness Minutes: (63,497)
10,962 4/16/12 12:21 P
veggie packed sandwiches and lots of steamed veggies
I get about 4 fruits and 3 veggies a day. Fruit at all meals and veggies with lunch and dinner. I always pack my lunch so it is easy to get them in. I always have chopped fruit and veggies available for snacks as well.
I try to buy a ton of produce on Sundays when I go to the grocery store and then wash, chop, and prepare them for the week so I can grab them when I run out the door to work, the gym, etc.
Fitness Minutes: (35,465)
2,323 4/16/12 10:22 A
I don't like the look of fruits and veggies at the store. There isn't a farmers market in my town or near by. I tend to eat the same ones over and over.
Fitness Minutes: (116,442)
20,572 4/16/12 9:44 A
I don't all the time
Fitness Minutes: (74,301)
6,972 4/16/12 9:43 A
For me, 3-5 fruits and 5-7 veggies per day. I've constructed several meals that help me to get my veggies in very easily, and then I usually go to fruits as a snack. The easiest way to get them all in at once is a smoothie, but the cal count is high so I don't always chose that route.
Fitness Minutes: (11,285)
4/16/12 9:41 A
I love fruits and vegetables so this is not hard for me at all. I have one banana with cereal at breakfast, one apple for a snack mid morning, an orange at lunch time as part of my lunch. Then it is easy to fit in a couple of veggies at supper.
4/16/12 9:39 A
Have it in the morning so you get it over and done with!
Start with a spinach-mushroom omelet and follow it up with a fruit. Fills you up and gives you strength to power through the day.
Fitness Minutes: (205)
226 4/16/12 9:30 A
I am just starting out and am struggling to get five servings of fruits and vegetables in every day. I can usually manage 2-3. Because of my job, salads for lunch are not an option. Any advice is appreciated, thank you!
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