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YOGAGEEK SparkPoints: (2,631)
Fitness Minutes: (4,017)
Posts: 130
9/21/13 5:36 A

Ten servings of veg a day? Most recommendations I've seen are 5-10 servings of fruit AND veg; where there's a distinction between the two it's usually a little less fruit than veg, but still adding up to 5-10.

For myself, I don't eat veggies at breakfast. I usually have some kind of cereal, so I top that with fruit. Then I base lunch and dinner around vegetables and pulses, and my snacks around either a fruit or a veg and some protein (cheese, peanut butter, yogurt. etc.). It adds up to 2-3 servings of fruit and 5-8 servings of veg a day.

LGANDAB SparkPoints: (5,443)
Fitness Minutes: (4,255)
Posts: 93
9/20/13 11:55 P

I don't have time or energy for vegetables in my weekday breakfasts, but on the weekend I sometimes do things like omelets with spinach, tomatoes and feta, or a breakfast burrito with eggs, salsa, black beans and avocado. There are lots of cultures where it is more normal to eat vegetables at breakfast, especially in places where they eat leftover soups and stews in the morning.

LEKSIPATSY Posts: 380
9/20/13 4:18 P

besides smoothies or omelettes I don't eat veggies for breakfast, either.
Snap peas are a great snack, as are endamame. Some people like to snack on carrots or celery, that's not my thing but you might like it. I like to have two veggies w/dinner and one with lunch. I also always have an apple for a snack and a banana with breakfast. I couldn't imagine 10 servings of veggies a day - that would be tough on my stomach LOL. Plus, that could be too much vitamin A (I'm always getting warnings from Spark about eating too much Vitamin A)

BEINGFIT26 SparkPoints: (210)
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Posts: 71
9/20/13 9:45 A

What I know is that you need something like 5 servings of fruits and vegetables per day. It doesn't matter about the time of the day you take them.

LOVE4KITTIES Posts: 1,929
9/20/13 8:58 A

I've never been interested in veggies for breakfast. I eat them at lunch and dinner instead.

JOSEPINAD SparkPoints: (7,148)
Fitness Minutes: (5,128)
Posts: 1,019
9/19/13 11:23 P

More than 2kg. With little cheese but no oil!!!

MICHELLEXXXX SparkPoints: (7,376)
Fitness Minutes: (5,730)
Posts: 2,196
9/19/13 7:55 P

I average 10 servings/day minimum (usually more). I think it is fine to spread them out through the day.

NIRERIN Posts: 12,032
9/19/13 5:56 P

this morning i had a crab melt and a serving of frozen mixed vegetables for breakfast. yesterday i had a bagel with cheese and spinach salad. the day before i had leftover pasta and salad with goat cheese, beets, pears and strawberries.
you could also do a cold grain and vegetable salad. or a vegetable based soup. or you could top pizza with veggies. or you could do sliced veggies on a sandwich.
if you want something a little closer to stereotypical breakfast foods a bagel or wrap with hummus and carrots, cucumber, peppers, celery and sprouts could work for you. or some people like adding squash or pumpkin to their oatmeal.


DIETITIANBECKY Posts: 26,699
9/19/13 5:22 P

were did you get the goal of 10 handfuls???

The minimum recommendation is for 5 servings of fruits and/or veggies daily. Of course, aiming for a higher intake is fine. A serving would be about 1/2 cup---which would be about a handful.

Becky
your SP Registered Dietitian

KENDILYNN SparkPoints: (11,070)
Fitness Minutes: (15,508)
Posts: 727
9/19/13 4:46 P

I use either spinach or kale in a mid-morning smoothie just about every day. Raw veggies make convenient snacks, and soups/salads are an easy way to get in multiple veg servings at once. I am trying to get better about having more veg than fruit into my 10 servings daily.

BUNNIEBUILDER Posts: 120
9/19/13 4:00 P

I would say 5 servings of fruit and 5 servings of veggies a day is good. for some people that might be too much to handle at first because your body isn't use to all that fiber, and might make you a little gassy. I like to eat my fruit in the morning-afternoon then eat my veggies snacks-night.

Hope that helps a little :)



LAHAMBLEY SparkPoints: (27)
Fitness Minutes: (0)
Posts: 9
9/19/13 3:52 P

Am I really supposed to eat 10 handful of veggies a day? Or am I supposed to only eat them at the true meals and not the snacks? How do you get in veggies for breakfast if you don't eat omelets?

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