Eat More Fruits And Vegetables

According to the world health organization (WHO), healthy eating includes eating at least five portions of fruits and vegetables every day. The reason why you should take five portions is for you to meet your nutritional requirements.

Taking the portions also makes the body strong and as a result you are protected from diseases such as heart diseases, cancer, diabetes and stroke.

While it’s recommended that you eat five portions, many people are unable to do it due to a number of reasons. The good news is that there are a number of ways in which you can increase your fruit and vegetable intake:

Prepare ahead

To speed up the mealtime, you should prepare the vegetables as soon as you get them home. For example, once you get home you should wash and spin lettuce and then wrap it in a damp paper towel and store it in a sealed plastic bag. You should also wash and chop broccoli, bell peppers, cauliflower and then refrigerate them.

Take a green smoothie

Taking a green smoothie is the most efficient and fastest way of getting both fruit and vegetables in one meal. You should mix 2 cups of leafy greens and 3 cups of chopped fruit. You should also add 2 cups of milk.

For ideal results you should blend greens with milk, and then add fruit. To sweeten the smoothie you should add stevia or a teaspoon of honey.

Some of the best fruits and vegetables combinations that you can use are: spinach and orange, Spinach and banana, Swiss chard and mango, and peach and bok choy.

Roast the vegetables

If you don’t like raw vegetables, you should consider roasting them. This way you will make them sweeter thus you will easily take them. For ideal results you should roast them in a hot oven (400-500 F) until they are tender. Some of the best vegetables to roast are: cauliflower and Brussels sprouts.

Try different types

Change is great even in meals; therefore, if you are used to taking a given vegetable or fruit, you should consider changing and taking different products that you have never taken before. For example, you can try juiced, canned, dried or even canned products and you will start taking more fruits and vegetables.


These are tips on how to take more fruits and vegetables. For you to get the most from the products you should ensure that the products are of high quality.

Source by James D. Foster, Ph.D.