Fruits and vegetables are rich in vitamins, minerals, and antioxidants, essential nutrients for the proper functioning of the body. Therefore, it is very important to consume them daily. There are many ways to eat more fruits and vegetables. Let’s discuss.
Not only children are those who do not want to eat “healthy.” Many adults escape vegetables or desserts that do not have much chocolate or cream. It is possible to take them on the right track, following these tips to eat more fruits and vegetables.
Fruits and vegetables are rich in vitamins, minerals and antioxidants, essential nutrients for the proper functioning of the body. They are also rich in fiber, water, and have low-fat content. The essential nutrients that fruits and vegetables contain make them indispensable foods; your daily intake contributes to a healthy diet and therefore to maintain good physical health.
Hence, in the diet that children must follow, the inclusion of fruits, vegetables, and vegetables every day by parents is essential.
You should know that :
- According to studies by the World Health Organization (WHO), sufficient consumption of fruits and vegetables could save up to 1.7 million lives each year.
- Insufficient intake of fruits and vegetables according to WHO is one of the 10 main risk factors for mortality worldwide.
- The same organization also estimates that insufficient intake of fruits and vegetables worldwide causes approximately 19% of gastrointestinal cancers, 31% of ischemic heart disease and 11% of cerebral vascular accidents.
Excellent tricks to eat more fruits and vegetables:
1. Start from the morning
If you are used to having coffee with milk and toast, why not think of eating a rich yogurt with cereals and fruits and an orange juice. There is no doubt that it is an excellent way to start the day, with more energy and at the same time, healthier.
2. Keep them in a visible place
When you open the fridge the first thing you see is a chocolate cake because apples are hidden in the drawers below, it is easier for us to tempt ourselves with the first. Make fruits and vegetables always in sight. A good way is to arrange a basket in the center of the table. At the first sign of appetite or anxiety, we will run to this place.
3. Try frozen vegetables
The beans, the corn, the broccoli … everything can be frozen today. In addition to being better than canned foods, it allows you to refrigerate them for longer and have a healthy option when we have no idea what to prepare for dinner. They are very easy to prepare, both boiled and steamed, they will get you out of trouble.
4. Find recipes that contain more vegetables
The best way for your family to consume more vegetables is to offer them. They may deny the first few days, but then they will get used to it. Eliminate the myth that vegetables are ugly and boring, teach them that thousands of delicious recipes can be made with these ingredients. Do not stay alone with a salad or mashed potatoes, let your imagination fly.
5. Make desserts with fruits
Sometimes we do not eat fruits because we are not used to it and we think that the word dessert can only be combined with chocolate, cream, cream, sweets, etc. Nothing further from reality. Fruit salad, homemade ice cream, smoothies, shakes, are excellent for the whole family and at any time of the year.
6. Turn into snacks
A healthier alternative to chips and other snacks maybe onion rings or carrot sticks. A good idea is also fried and then baked cabbages, very crispy and healthier than other alternatives we buy in the market.
7. Make dressings
Have you heard of carrot mayonnaise, for example? Or pickled eggplant (with vinegar and oil). These are just two alternatives to eating more vegetables. You can even make homemade tomato sauce. Guacamole is made with avocado and onion; the potato with eggplants. All these alternatives are excellent for moments of anxiety about food, just before dinner, for example.
8. Bake like bread
You’ve probably never heard of pumpkin or banana bread. Both have very good taste and color, it is something fresh and it is best that we do it ourselves. Although it is not a very healthy meal because it has flour and sugar or salt, the truth is that it has more vitamins and nutrients than other foods, such as box bread.
9. Add to the soup
Carrots and pumpkins are very good vegetables for making soup. Any soup can benefit from an extra serving of vegetables. Celery, leek, onion, broccoli … whatever you can think of is welcome.
10. Make juices and smoothies
It is an excellent way to consume fruits, especially in summer or for breakfast. If your children do not want to eat an apple, then make a juice with this fruit to accompany lunch or dinner. The shakes are perfect when they return from school or play, also after playing sports. They may or may not drink milk. The options are endless, and being so colorful, they will catch the attention of the kids.
11. More salads
The garnish is as important as the main ingredient. As said before, we should not simply stick with the typical tomato and lettuce or potatoes (mashed or fried). Start making multicolored salads, with various ingredients. So everyone can eat more, add natural tuna or chicken pieces. The more variety of salads, the easier it will be for everyone to eat.
12. Wraps up
Instead of using bread or dough, prefer spinach orchard leaves. Cabbages or cabbage are also rich and provide many nutrients, such as vitamins A, C and K. In addition, you will be limiting carbohydrates and flours from your diet.
13. Take advantage of the benefits of garlic
If your children say that broccoli is boring or does not like potatoes, turn to a savior in the kitchen: garlic. In addition to being very good at preventing and curing diseases, it gives a different taste to any meal. Add a couple of chopped teeth in the pan with a dash of oil before frying the vegetables that are already cooked. A before and after for your dishes.
Fondue in winter or chocolate ice cream in summer. They are two options to eat more fruits. Melt the chocolate (bitter to make it healthier) and put strawberries, apples, bananas or the fruits you want into the saucepan.
These all are the new ways to eat more fruits and vegetables. Finally, we encourage you to try something new every week, it will be a wonderful experience for your palate and that of your whole family. Every time you go to buy the vegetables, take the opportunity to get something you have not yet tried. Search the Internet for a rich recipe to add and surprise everyone.