The benefits of fruit and vegetables are sometimes underestimated in the family diet! We know that increasing fruit and vegetables can reduce your risk of heart disease, diabetes, obesity and even certain cancers. We all know the that fruit and vegetables are healthy, but let’s face it; sometimes it’s just not that easy. We’re busy with work, the kids, chores around the house…the list is endless. So I have devised a few ideas to help make it easier for you and your family to get your 2 fruit & 5 veggie serves everyday:
- Fresh, frozen or tinned fruits and vegetables are relatively the same in nutrient content. However keep in mind when purchasing tinned fruit, pass up fruit packed in syrup to avoid added sugar. Also, opt for low salt tinned vegetables.
- At breakfast, add some fruit to top off your favourite breakfast cereal. If you’re a yogurt lover, throw some more fruit on top as well.
- Prepare ahead on the weekend and chop up some celery, carrots, capsicum, tomatoes, and snow peas and place them in see through containers at the front of the fridge. If they’re easy to see and readily accessible you and your kids will be more likely to eat them and it saves you time when making meals.
- At lunch, ensure your daily ham and cheese sandwich has some salad to go with it. Or better yet, make the focal point of your lunch meal a green salad with a side of lean protein.
- Add plenty of vegetables to sauces, casseroles, and anything else you can think of. Grating zucchini, carrot, and anything else into sauces means more nutrients for your family’s health.
- Scared the kids won’t eat their spaghetti bolognaise with chunks of vegetables? Cut them very fine or puree them into the sauce and they may not even realize they’re eating them.
- Base your snacks and desserts on fruit.
- Don’t forget about beans, legumes and lentils. These are great fibre and protein packed foods that can be used as fillers when cutting back the meat in a dish, which can help you save money and fat.
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