Fruits and Vegetables

escape31
escape31 Posts: 28
in Food and Nutrition
How many do you eat of each? I don't really eat junk food, but I don't exactly eat healthy either. What do you follow, any tips, and or advice will be very helpful. Thanks
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Replies

  • JskC1893
    JskC1893 Posts: 156 Member
    DO you mean how many a day? Or like, how many different types?
  • escape31
    escape31 Posts: 28
    A day
  • Francl27
    Francl27 Posts: 26,371 Member
    I have some kind of fruit every other day in average, and usually a cup of veggies in the evening, sometimes more fruit or veggies during the day... We just buy frozen veggies and nuke them in the microwave. For fruit Summer is easy, Winter not as much because I'm not overly fond of apples! Or I buy frozen fruit and make smoothies...

    I don't have the 5 recommended servings most days, to be honest. I don't mind veggies and I eat them, but I typically go for protein when I want a snack.
  • JskC1893
    JskC1893 Posts: 156 Member
    I probably don't eat nearly enough, but I try to make it anywhere from 25-50% (or more i suppose) of each meal. So if I'm having eggs, I try to shove a ton of vegetables in there.

    I don't hate veggies, but I don't crave them generally either (unless they are butter coated, which I wont eat but would love too).

    I try to put as many on my fork as I can with my protein and eat it like that. Fruits, I eat probably 1 or 2 fruits a day, usually a large banana or 2, or a large green apple (1/2 as a serving).

    Hope this helps!!

    I also try to have a large salad everyday (when I have the ingredients), I just load up the plate and then put something I actually REALLY enjoy on top of it (some diced steak, or really good chicken).

    Hope this helps!!

    Just try to make it a large portion of your plate :)

    If you have a hard time, maybe look into smoothies using veggies, that can be an easy way to get a ton in at one time.

    :smile:
  • escape31
    escape31 Posts: 28
    Haha I never care for apples either.
  • terilea2
    terilea2 Posts: 11
    Hello! I try to incorporate veggies in my main three meals of the day. You should be eating around 2 - 2 1/2 cups of vegetables a day. For more specific information visit the Choose My Plate website at http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Vegetables/food-groups.vegetables-amount.pdf

    Your specific need will depend on age and activity level.
  • JskC1893
    JskC1893 Posts: 156 Member
    I have some kind of fruit every other day in average, and usually a cup of veggies in the evening, sometimes more fruit or veggies during the day... We just buy frozen veggies and nuke them in the microwave. For fruit Summer is easy, Winter not as much because I'm not overly fond of apples! Or I buy frozen fruit and make smoothies...

    I don't have the 5 recommended servings most days, to be honest. I don't mind veggies and I eat them, but I typically go for protein when I want a snack.

    Same with me, frozen veggies are a huge saver in our house. Affordable, and makes it easy to add veggies to every meal (i prefer fresh, but frozen is sometimes the way to go!!)
  • JskC1893
    JskC1893 Posts: 156 Member
    Haha I never care for apples either.

    Me too, only recently have I discovered I like them only with peanut butter. And I peel them, which totally declines there nutritional value ... :(
  • escape31
    escape31 Posts: 28
    Thanks JskC1893, I love salad too but the dressing makes me feel so guilty even if I make the dressing myself.
  • fatfudgery
    fatfudgery Posts: 449 Member
    Not a lot. I find fruits and veggies get in the way of my eating yummy stuff while still hitting my protein and calorie goals for the day.

    Occasionally I'll have some frozen corn or mixed vegetables with some kind of animal protein for dinner — maybe once a week or every two weeks or so...
  • auntiebabs
    auntiebabs Posts: 1,754 Member
    one of the best things I did for myself was to focus on what i SHOULD eat, not what I shouldn't .

    You don't have to be perfect you just have to do better... whereever you are, pick 3 new things until they become habit then add one or two until they become habit and keep going with small sustainable changes.

    EVERYDAY:
    a green salad,
    a green veg,
    some other type of veg, (Yellow: carrots, sweet potatoes, White: eggplant, cauliflower, potatoes, Red: beets... etc.)
    some berries,
    a piece of fruit,
    a small handful of nuts and

    TWICE A WEEK:
    A legume based meal
    A fish based meal (I know not a veg)

    ONCE A WEEK:
    A mushroom based meal.

    All nutrient dense options, which will reduce cravings...

    GOOD LUCK
  • escape31
    escape31 Posts: 28
    My parents are vegan, but my brother is not. They weren't always vegan, they try to make me one. For the most part I am but if I go out for Indian food I want tandoori chicken but I would be happy with the samosa and stew. Though no more samsosa for me. :(

    lol Its funny how I have to give up so many ethnic foods to be healthy. I try to create my own ethnic foods the healthy way like Moroccan quinoa salad. Its hard to get protein, but I do have beans almost every day.
  • escape31
    escape31 Posts: 28
    Thanks auntiebabs that really helps and next time I want to plan a meal I will use your advice.
  • auntiebabs
    auntiebabs Posts: 1,754 Member
    I don't hate veggies, but I don't crave them generally either (unless they are butter coated, which I wont eat but would love too).

    Recently found out that most vitamins are fat soluble... So you should add a little fat to your veg so that you can access their nutrition. If you have cholesterol issues you may want to use Olive Oil, rather than butter, but if you don't go for it! YUM
  • Alissakae
    Alissakae Posts: 317 Member
    one of the best things I did for myself was to focus on what i SHOULD eat, not what I shouldn't .

    You don't have to be perfect you just have to do better... whereever you are, pick 3 new things until they become habit then add one or two until they become habit and keep going with small sustainable changes.

    EVERYDAY:
    a green salad,
    a green veg,
    some other type of veg, (Yellow: carrots, sweet potatoes, White: eggplant, cauliflower, potatoes, Red: beets... etc.)
    some berries,
    a piece of fruit,
    a small handful of nuts and

    TWICE A WEEK:
    A legume based meal
    A fish based meal (I know not a veg)

    ONCE A WEEK:
    A mushroom based meal.

    All nutrient dense options, which will reduce cravings...

    GOOD LUCK

    This is great! Thanks for sharing!
  • auntiebabs
    auntiebabs Posts: 1,754 Member
    ... but I do have beans almost every day.
    That sounds like a good start to me! Good Luck
    Thanks auntiebabs that really helps and next time I want to plan a meal I will use your advice.
    Any time! It's nice to have a starting point, but remember to adjust it to what works for you.
  • auntiebabs
    auntiebabs Posts: 1,754 Member
    one of the best things I did for myself was to focus on what i SHOULD eat, not what I shouldn't .

    You don't have to be perfect you just have to do better... whereever you are, pick 3 new things until they become habit then add one or two until they become habit and keep going with small sustainable changes.

    EVERYDAY:
    a green salad,
    a green veg,
    some other type of veg, (Yellow: carrots, sweet potatoes, White: eggplant, cauliflower, potatoes, Red: beets... etc.)
    some berries,
    a piece of fruit,
    a small handful of nuts and

    TWICE A WEEK:
    A legume based meal
    A fish based meal (I know not a veg)

    ONCE A WEEK:
    A mushroom based meal.

    All nutrient dense options, which will reduce cravings...

    GOOD LUCK

    This is great! Thanks for sharing!

    I'm glad you like it!
    It's my current goal... once I hit this consistently I'll make some tweaks.
  • AnnaMarieDinVa
    AnnaMarieDinVa Posts: 162 Member
    This is great advice!! I'm going to print this out. Thanks! Good thread, OP!
  • escape31
    escape31 Posts: 28
    auntiebabs is now Mrs. Popular!

    :D
  • auntiebabs
    auntiebabs Posts: 1,754 Member
    auntiebabs is now Mrs. Popular!

    :D
    :blushing:
  • escape31
    escape31 Posts: 28
    What is a legume based meal?
  • auntiebabs
    auntiebabs Posts: 1,754 Member
    What is a legume based meal?

    Basically beans... or peas... or peanuts...
    (technically, alfalfa, clover, peas, beans, lentils, lupins, mesquite, carob, soybeans, peanuts, tamarind... I have no idea what lupins are I"m gonna hafta google that.)
  • ColinJacksonMusic
    ColinJacksonMusic Posts: 13
    Unfortunately, Auntiebabs, this would not work for me - I am allergic to chlorophyll so can't eat any green vegetables or salads!
  • escape31
    escape31 Posts: 28
    Oh great that means on somewhat of the right track doing the bean thing for a meal. I enjoy my beans especially when its winter and I can get frozen fava beans. I love fava beans frozen more then fresh yet when I buy them fresh and try to freeze them. I can't seem to get right. So the brand name I use only comes during the winter! So excited, have you tried fava beans do you want my recipe it so you could love it as much as me! lol
  • JskC1893
    JskC1893 Posts: 156 Member
    I don't hate veggies, but I don't crave them generally either (unless they are butter coated, which I wont eat but would love too).

    Recently found out that most vitamins are fat soluble... So you should add a little fat to your veg so that you can access their nutrition. If you have cholesterol issues you may want to use Olive Oil, rather than butter, but if you don't go for it! YUM

    :D I use coconut oil, but nothing is as delicious as butter. I can't have the dairy. I'm definitely not afraid of fats :D
  • JskC1893
    JskC1893 Posts: 156 Member
    Thanks JskC1893, I love salad too but the dressing makes me feel so guilty even if I make the dressing myself.

    Something that I've learned along the way is that if you aren't going to make your own homemade dressing (which you can totally do, theres a million good recipes online), is to look for dressings that have sugar as the 5th or further ingredient down on the list. And measure it, no need to feel guilty. Fats can be good, you don't need to completely stay away from them :)

    Or maybe try using just citrus if you don't think you can fit a dressing into your calories for the day, like some lemon or orange zest + juice!!
  • JskC1893
    JskC1893 Posts: 156 Member
    Unfortunately, Auntiebabs, this would not work for me - I am allergic to chlorophyll so can't eat any green vegetables or salads!

    What an interesting allergy!! That must be difficult at times.
  • lyndausvi
    lyndausvi Posts: 156 Member
    one of the best things I did for myself was to focus on what i SHOULD eat, not what I shouldn't .

    You don't have to be perfect you just have to do better... whereever you are, pick 3 new things until they become habit then add one or two until they become habit and keep going with small sustainable changes.

    EVERYDAY:
    a green salad,
    a green veg,
    some other type of veg, (Yellow: carrots, sweet potatoes, White: eggplant, cauliflower, potatoes, Red: beets... etc.)
    some berries,
    a piece of fruit,
    a small handful of nuts and

    TWICE A WEEK:
    A legume based meal
    A fish based meal (I know not a veg)

    ONCE A WEEK:
    A mushroom based meal.

    All nutrient dense options, which will reduce cravings...

    GOOD LUCK

    Great list.

    Your everyday list is similar to mine. Expect I make it 5-6 times a week.

    I might try your twice/once a week items. Currently I eat fish 1-2 times a week. I'm not really a bean fan so making a legume based meal twice a week might be a challenge, maybe I will start off with just once a week.
  • auntiebabs
    auntiebabs Posts: 1,754 Member
    Unfortunately, Auntiebabs, this would not work for me - I am allergic to chlorophyll so can't eat any green vegetables or salads!

    :cry:
  • HeidiCooksSupper
    HeidiCooksSupper Posts: 3,831 Member
    Check out the "healthy eating plate" at http://www.hsph.harvard.edu/nutritionsource/

    I aim toward 4-6 servings of vegetables a day and limit to 1-2 servings of fruit. It's a good goal. It's pretty easy to incorporate the vegetables in lots of things as well as to snack on them.

    I always have baby carrots in the fridge to grab for a 35 cal. snack. They also transport well in your purse or book bag. See how many veg you can incorporate into things you cook. For example, ground turkey can be really dry but not of you grind up vegetables in it before you cook it. A meatloaf with half a bag of spinach in it doesn't taste like spinach, it's just moister. Layer lots of veggies in a lasagna. We had cheese quesadillas the other night but hidden inside was a serving of spinach and a serving of red pepper. The spinach was creamed and the red pepper was roasted.

    Cucumber and dill are great in yogurt. Freshly made cole slaw is a great snack. Roast some beets and eat them cold as a tasty, sweet treat. Make pasta prima vera with more veggies than pasta. There's no limit to the amount of veggies you can put in an omelet. Stir-fry with lots of veggies and a little bit of meat.

    After awhile you will get used to incorporating lots of vegetables in your diet and you'll feel better for it.

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