Fruits and Veggies-5/day
We’ve been hearing about fruits and vegetables since we were kids. Think about it, even Popeye knew he could depend on spinach-when facing the bad guys!
Research today emphasizes the need for good nutrition. Our bodies are kinda’ like the Tin Man in the Wizard of Oz, without his oil can he was frozen in place for decades.
Our oil can is what we put in our mouths.
Yumm, easy to find fruits and vegetables!
Only a miniscule percentage of us get our ‘Five a Day” even though obesity is on the increase and grocery shelves are overflowing.
How to get 5/day
How? How do you go from 1 or 2 daily fruits and vegetables to the “Five a Day” recommended by the nutrition police?
Develop the habit of eating them.
How?
You just gotta do it. There are no shortcuts.
Once you’ve eaten 5 servings a day of fruits and vegetables for 6 weeks or so, it’ll be routine, not a big deal.
How can you get past that first 6 weeks and deal with the complaints of your family?
Everyone has to know it’s going to happen. It’s human nature for us to complain when change threatens. Patients tell me their husbands only want meat and ‘taters. The kids won’t eat anything but Mac and Cheese.
You can’t change people, but you don’t have to enable bad behavior. Would you wake up your addicted child and say,”hey honey, I put your heroin on the table by your cereal”? Of course not!
How to make the shift?
Shopping for fruits and vegetables
It begins when shopping. Begin to buy fruits and vegetables. Introduce them at each meal. Cut up an apple or an orange. Buy carrots and cut them into snack size bites-yes I know about pre-cuts-they’re more expensive per ounce. Have these choices handy.
You don’t have to eat your 5 servings at meal time, fruits and veggies are great snacks. I eat a serving of blueberries in my whole wheat cereal, or oatmeal. And no, I don’t add sugar! You can eat an apple, or a banana while carpooling.
And for those of you who feel the need to ruin a good vegetable with fat back and salt ‘cause that’s what Granny did? Granny developed those eating habits ‘cause that’s what her granny did, not because it was good for you. Back then they had little access to other spices, and food had to be salted heavily as a preservative before refrigeration. We don’t have that excuse now.
You can use all kinds of spices to put a kick into your greens without harmful fats and high blood pressure magnifying salt. Use a little hot sauce. I love the flavor of a dash of Tabasco in my zipper peas. And guess what? Green peppers are a vegetable!
Don’t forget tomatoes and Vidalia’s count as vegetables and fruits. I love sauteed spinach, with caramelized Vidalia onions and a dash of balsamic vinegar just before you remove the veggies from the iron skillet. Yummm.
For those of you who say “I don’t like spinach, apples, oranges, carrots. Or fill in the blank…. I say: “Grow up!”
If you would quit whining and just eat whatever ‘it’ is for a few short weeks, I can guarantee the taste will grow on you. What if it doesn’t? What’s the harm? Think of it as medicine that will help you enjoy a longer life. More play time with the grand kids. A stronger body to enjoy your hobbies. More spring to your step, a better sex life! A better “you” in the mirror.
A sign of maturity is making tough decisions and choices. Doing what’s best even if it doesn’t “feel good!”
These are just a few of the benefits for acting like a grownup and eating food that is the best fuel for your body. Now, go take care of business and support our local farmers. More and more of them are growing fruits and vegetables you can pick and eat year round.
Or grow your own. Save money and eat better, a true win/win!
Enjoy!
Reader Questions:
What about you? Do you get your 5 per day? If not, what’s stopping you?
{photo credit: miramrevajec c.c.}
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Tags: 5 fruits and vegetables, fruits and vegatables in your diet, growing your own fruits and vegetables, how to add more fruit and vegetables
Yes, I think I do. But I find it hard in the UK – vegetables are not very nice (apart from root veg) and fruit is carted from the other side of the world. Have to choose repeatedly between my health and my morals.
Choose health, otherwise your morals are of no value…
One of the easiest ways to increase fruits and vegetables is to have a salad with dinner.
no doubt, as long as you don’t pour on the fatty dressings and add too many calories:)
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Yes, but fatback and green beans go together like, well, fatback and green beans.
Can’t wait till spring. This past weekend I was mulching and digging and hoeing in the garden like a madman.
I am not sure if I get 5 in…especially since I am not great a portion size. Do 3 clementines count as 3 fruits or 1 fruit because they are small? I am writing down everything that I eat which is encouraging me to eat better.
Getting 5 in each day is one of my written goals this year. Silly that I have to write it down like that, but it keeps it in front of me as something to work on.
I make it most days.
It’s amazing the power of the written goal!
When we lived in Taiwan, it was super simple to eat veggies every day. Here in the USA? More of a challenge.
The older I get the more I enjoy vegetables, especially green leafies.
Taiwan is a veggie haven? Who knew?
fruits and vegetables are like a religion for me. I feel totally gross if I don’t eat them for even one day. Now I just need to reduce or cut out the junk and I’ll be golden!
Good luck!
I have finally overcome the psychological barriers keeping me from eating more fruit. The key is buying the pre-packaged fruit. Yes – it’s a little more expensive but it’s instantly ready for me to eat. If I have to cut something up or put any effort into fixing it, I don’t eat it. Terrible…I know.
[...] Millionaire Nurse Blog presented a multitude of reasons to eat those fruits and veggies Five Per Day: Keeps the Doc Away? They are fuel your body needs to operate efficiently and ‘keep those expensive doctor visits [...]
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We recently bought a Vitmix Blender – absolutely fantastic way of liquidising veg (can keep peels on) and making soups /smoothies etc!
[...] Millionaire Nurse posts 5 Per Day Keeps Docs Away saying “There are a multitude of reasons to eat those fruits and veggies. They are fuel your [...]