9 portions of fruit and veg a day?
candistyx
Posts: 547 Member
So if we are meant to have 9 80g portions of fruit and veg a day (and I have never eaten fruit without puking so it's just veg for me)... How do you guys manage that?
I mean I am not sure how I would manage this every day.
Tommorow I thought I could have:
Breakfast: peas with butter
Lunch: cucumber smoothie with a salad
Supper: courgette omelette with a side salad and an apple for pudding (I have not tried an apple in years and vomited last time but I'm willing to try again).
This whole day which has hardly any non vegetable food is still only 8 portions not 9. I just don't understand how you can fit more than that in.
I mean I am not sure how I would manage this every day.
Tommorow I thought I could have:
Breakfast: peas with butter
Lunch: cucumber smoothie with a salad
Supper: courgette omelette with a side salad and an apple for pudding (I have not tried an apple in years and vomited last time but I'm willing to try again).
This whole day which has hardly any non vegetable food is still only 8 portions not 9. I just don't understand how you can fit more than that in.
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Replies
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Have more peas, put more than cucumber in your smoothie, make the supper side salad larger.
Don't sweat not liking apples, there is plenty of more stuff to eat.0 -
I freaked out about that until I realized "servings" are pretty small: 1 cup of salad greens or half a cup of cooked vegetables, for instance. Even a half-cup of marinara sauce counts, or chili made with tomatoes and beans. So spagetti and a good-sized salad would be three servings.0
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I was told beans and pulses can only count as one portion.
80g of salad leaves would be loads, I normally measure out 50g and it is hard to finish it all.0 -
Told by whom?
Servings are based on the amount of food.
And really it can be beneficial to track your food a little tighter, especially at first ... meaning actually weigh/measure stuff for calories, not just do servings sizes.0 -
Told by whom?
And I do weigh my food as I make it but I don't weigh it when I plan it because I don't know in advance the exact measurements that will go in until I'm in the kitchen looking at the food.0 -
Can you put fruit into your smoothie? My green smoothie for breakfast consists of banana and spinach plus whatever fruit is on hand, and water. It usually makes 500ml and is really filling - that all the fruit I have for the day. Lunch and dinner always includes a cup of salad or coleslaw (depending on season). I used to be a plan that had raw veges (salad) for lunch and dinner plus another serving of cooked veges - seemed like a ton of food but easily digestable and filling.0
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Can you put fruit into your smoothie? My green smoothie for breakfast consists of banana and spinach plus whatever fruit is on hand, and water. It usually makes 500ml and is really filling - that all the fruit I have for the day. Lunch and dinner always includes a cup of salad or coleslaw (depending on season). I used to be a plan that had raw veges (salad) for lunch and dinner plus another serving of cooked veges - seemed like a ton of food but easily digestable and filling.
I'm just worried if I put fruit in it would make me puke. I have so far never managed to keep fruit down but I've not tried in a while, but the smell of some fruit (banana, oranges) makes me gag without even trying them so I'm not ready to try those again for sure.0 -
Do you have an allergy to fruit? Just don't like the taste? Texture?
I ask because all fruits have different allergen properties, tastes, and textures. I have no issue at all with someone being picky (there's plenty of produce I don't like....carrots? peas? bananas? EW), but certainly there is ONE fruit out there you can eat. Maybe even more.
My day yesterday included about 40g of asparagus within a quinoa salad and 12 ounces of vegetable soup for lunch, 170g of sauteed zucchini and onions, 40g of green leaf lettuce, and 1/4C of marinara sauce with dinner, and then 71g of celery and 78g of cucumber with homemade spinach dip (which surely has vegetables but I couldn't tell you how much without some maths), 250g of watermelon and 120g of strawberries (with greek yogurt) as snacks. I don't know, how many servings is that? 10-12? That's in 1600 calories. It's not that hard if you plan for it and you have some variety available to you.0 -
Do you know why fruit makes you ill? If it's a food allergy, for instance, DON'T EAT IT.0
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Do you have an allergy to fruit? Just don't like the taste? Texture?0
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I think the NHS is hoping if they say 9, people will manage 4 or 5, since I know in the US they recommend 5 and I bet most people get about 2 (and one's potatoes).0
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Can you put fruit into your smoothie? My green smoothie for breakfast consists of banana and spinach plus whatever fruit is on hand, and water. It usually makes 500ml and is really filling - that all the fruit I have for the day. Lunch and dinner always includes a cup of salad or coleslaw (depending on season). I used to be a plan that had raw veges (salad) for lunch and dinner plus another serving of cooked veges - seemed like a ton of food but easily digestable and filling.
I'm just worried if I put fruit in it would make me puke. I have so far never managed to keep fruit down but I've not tried in a while, but the smell of some fruit (banana, oranges) makes me gag without even trying them so I'm not ready to try those again for sure.0 -
I think the NHS is hoping if they say 9, people will manage 4 or 5, since I know in the US they recommend 5 and I bet most people get about 2 (and one's potatoes).0
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Do you have an allergy to fruit? Just don't like the taste? Texture?
Many (most) fruits aren't acidic at all. If you think it's a psychological thing (which is completely legit), then now is the time to start experimenting and find fruits you like. Maybe try fruits you haven't had before first, since you won't have a pre-conceived notion of how your body will react. All fruits are very very different - it would be a shame to allow a bad experience with a limited subset of the fruit out there to take you off of fruit entirely. I got terribly terribly sick off fish sticks when I was about 6. 27 years later, I will NOT eat breaded fish. Never again. But, it would be downright silly to say that just because cod fish sticks made me sick that I'll never eat shrimp or salmon or any kind of sushi or any other fish. See what I mean?0 -
I'm still with the '5 veggies and fruit a day' thing here. What do they count as veggies though - potatoes? Squash? I think I'm close to 5 a day, but 9, no way. I don't think whoever set those standards cares about eating 25% or 30% of protein though.0
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Eat double portions in one sitting, think I eat around 150-160g of green beans or spinach in one go, so only need to do it 4 times a day. Snack on vegetables throughout the day too...0
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Wilted chard or spinach. It shrinks so much that it makes a ton. Also, things where herbs or greens are puréed like pesto,mint chutney and green smoothies.
Dehydrated things also shrink and are nice. Like dehydrated zuchinni with dill, soaked in vinegar for a bit of tartness. Hide vegetables in casseroles and soups.
I also have a big garden so we get a lot of fresh seasonal veggies all year.0 -
Do you have an allergy to fruit? Just don't like the taste? Texture?
Many (most) fruits aren't acidic at all. If you think it's a psychological thing (which is completely legit), then now is the time to start experimenting and find fruits you like. Maybe try fruits you haven't had before first, since you won't have a pre-conceived notion of how your body will react. All fruits are very very different - it would be a shame to allow a bad experience with a limited subset of the fruit out there to take you off of fruit entirely. I got terribly terribly sick off fish sticks when I was about 6. 27 years later, I will NOT eat breaded fish. Never again. But, it would be downright silly to say that just because cod fish sticks made me sick that I'll never eat shrimp or salmon or any kind of sushi or any other fish. See what I mean?
I understand. It is scary for me but I do want to try and increase my food repertoire. I think I wanted to start with apple because even though it has made me throw up it's the least scary to me of things I've tried, it doesn't make me gag, I remember the taste and texture of it and don't think they were horrible (just the throwing up part later). Things I've never tried at all come with the fear of the unknown added which makes me nervous.0 -
I think the NHS is hoping if they say 9, people will manage 4 or 5, since I know in the US they recommend 5 and I bet most people get about 2 (and one's potatoes).0
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I freaked out about that until I realized "servings" are pretty small: 1 cup of salad greens or half a cup of cooked vegetables, for instance. Even a half-cup of marinara sauce counts, or chili made with tomatoes and beans. So spagetti and a good-sized salad would be three servings.
This! It is most accurate to measure and log foods by weighing them in grams, but when you are looking at recommended servings per day, it's really helpful to remember that only 1/2 C of most fruits and veggies or 1 C of leafy veggies is needed to fill a single serving. Most apples and bananas and even pears, oranges, etc. are 2 or more servings anymore.
My salad at lunch today was 5 servings of veggies - 3 C mixed chopped romaine and spinach, 1/2 C fresh pico and 1/2 C corn salsa (plus chicken and dressing). Dinner tonight we will be having a side salad and roasted potatoes with dinner. There's my daily recommended servings in 2 meals. For a snack, I had 1/3 C dried mixed fruits (blueberries, cherries, goji berries and raisins) and if I have watermelon for a snack tonight, I'll probably be at close to 15 servings for today alone. Some days I get way more than 10 and on a rare day I might only get 4, but it all averages out in the end.
As for adding stuff to your smoothies - just keep trying stuff. A lot of fruits that I don't like any other way, I can stomach in smoothies. I have been known to make a smoothie with 1 C strawberries, 1 C mixed berries or peaches and 1 C fresh spinach leaves with milk and yogurt and that's 5 servings of fruits and veggies in one go.0 -
Could maybe focus on trying new fruit and veg - fresh, tinned and dried - till you've got a larger choice of things you do like, then you could have smaller portions of more things to give you a higher intake overall. I went veggie 12 years ago then vegan 3 years ago so eat lots of fruit and veg one way or another, well that's when I'm not stuffing Jamesons raspberry ruffles, chocolate, granola bars, biscuits and home-made cakes. Diary's open if you're interested, eg today's food included portions of sweet pepper, celery, cherry toms, apple, dried apricot and fig, a salad of iceberg lettuce, courgette, spinach leaves, cherry toms and orange, beetroot, more sweet pepper, new potatoes, then (coz I always want something sweet after dinner) half a banana, half a kiwi fruit and a few strawberries with plain and chocolate soya yoghurt.0
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