The USDA recommends that we consume 5 servings of fruits and vegetables per day. For scale a serving size is 1 cup raw, or 1/2 cup cooked. An easy way to apply this is to use your fist as a reference because it is roughly the size of one cup!
In my one on one coaching I like to push my clients a little further and challenge them to consume 9-12 servings per day. This comes out to three servings per meal. Now it may seem overwhelming, however it is easier than you think!
I recommend three servings of fruit/vegetable per meal because it helps to dramatically increase fiber intake, boost hydration, and overall nutrition. With this simple addition of fruits and vegetables I watch clients regain their energy, become more regular, and even sleep better!
Here are four easy ways to start boosting your fruit and vegetable intake!
Plan your meal around the vegetable. Rather than thinking "we are having chicken tonight" reframe to "we are having eggplant and broccoli with chicken." This automatically puts the emphasis on the vegetable and makes it the star of the show!
Start your plate with a handful of greens. If you add all your meals on top of a handful of greens, you will automatically be increasing your vegetable intake by 3 servings per day. I love staying stocked with prewashed greens and using a OXO Greens Saver to help them last longer. Pro Tip: if you do not have a greens saver, add one sheet of paper towel to the box or bag to help with moisture control.
Keep pre-chopped veggies on hand! Bell peppers, cucumber, celery, carrots, radish, cherry tomatoes, etc. This will set you up for easy veggie based snacks and quick meal additions. I always have shredded carrots on hand to throw into soups, salads, stir-fry, and smoothies!
Add cauliflower rice to your regular rice. By replacing half of your regular rice with cauliflower, you are quickly increasing the vegetables on your plate. Cauliflower is a sulfur rich vegetable, which supports your liver and digestive function. Frozen cauliflower rice is also an easy add to smoothies and soups.
Have fun with it and share your favorite ways to add vegetables to your plate!
If you are interested in more support, please check out my one on one coaching memberships for individualized recommendations!
In good health,
