gaia fit journal

Fruits and Vegetables 101

Eat your veggies and fruits every day! When making changes in your diet, in the beginning, we recommend keeping it positive and think about ADDING IN foods. Your veggies and fruits are the first place to start (next to your water in take). You should be getting 5-9 servings of fruits and veggies combined every day. This is where you will get all the nutrients your body needs to function and maintain health! 

Where you begin depends on where you are. Start keeping track on paper, an application, or mental notes. If you are below 5, work to getting to five a day. If you are at 5, ramp it up to 6! 

Your veggies should be higher in ratio to your fruit. We like to say veggies are unlimited... the foods you can eat all you want of - especially your greens! 

How do you eat more fruits and veggies?

  • Add them to your smoothies (yes, even a couple spinach leaves and blend away!)
  • Put down the pretzels and crackers and pick up a piece of fruit.
  • Add more veggies in red sauce.
  • Put them on your wrap or sandwich!
  • Enjoy soup or gazpacho.
  • Nosh on raw veggies while cooking and prepping in the kitchen.

What is a serving?

First, we challenge you not to get caught up on serving sizes. Remember, add in the good stuff and crowd out the bad and not so good. However, an estimated guideline always helps.

1 Serving of Veggies = 1/2 cup of cooked or 1 cup raw

1 serving of fruit = 1 medium piece of fruit or 1/2 large piece of fruit or 1/2 cup of chopped fruit (berries) or 1/4 cup of dried fruit

Enjoy what nature has to give your body!

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