(2) Comments
Favorite
ShareAs a certified personal trainer you can understand why I would keep a pretty close eye on Canada's Food Guide. It's a helpful source for my clients and nutrition and exercise undoubtedly go hand in hand when it comes to maintaining overall health aDon't get me wrong, food experts are still recommending the same 5 to 10 servings of fruits and vegetables daily; however when it comes to age it seems that some of us are in need of a green increase - myself included! The guide suggests that
As a certified personal trainer you can understand why I would keep a pretty close eye on Canada's Food Guide. It's a helpful source for my clients and nutrition and exercise undoubtedly go hand in hand when it comes to maintaining overall health and wellness. That's why I was thrilled in February of this past year when I got my brand spanking new copy of Canada's Food Guide with the green fruit and veggie section expanded!
Don't get me wrong, food experts are still recommending the same 5 to 10 servings of fruits and vegetables daily; however when it comes to age it seems that some of us are in need of a green increase - myself included! The guide suggests that females between the ages of 31 and 50 (where I so humbly reside) consume at least 7 servings of fruit and vegetables per day. So wait a second...blueberries on my cereal, and apple as a mid-morning snack, tomatoes and cucumbers on my turkey sandwich at lunchtime...I still have a ways to go.
Even though it does make sense for our fruit and veggie daily allotment to consider our age and gender, it can be difficult to squeeze in those 5 to 10 daily servings of the green and colorful stuff - especially if you're not a big fan. Here are some easy tips I give clients to help them sneak in their fresh veggies and fruit:
- If time is your issue - buy pre-cut and washed veggies and fruit at the grocery store. Most large chains will offer fresh fruit salads and baby carrots, sugar snap peas and green beans in plastic containers.
- The easiest way to get your greens is to make a stir fry or tomato sauce filled with chunky veggies - pour it over brown rice, couscous or whole wheat pasta and a healthy hearty dinner is served!
- Don't alienate your veggies and fruit in your crisper; bring them out into the open by cutting and storing them as fruit and veggie salads in clear plastic containers.
- If you don't like your fruit without a sprinkling of sugar or syrup, switch it up with raisins and cinnamon - it will give you the same sweetness without the extra calories.
- The same goes for cut veggies and salad dressing that can contain a whopping 7 grams of fat per tablespoon. Swap your salad dressing dip for low fat cream cheese, salsa, humus or a fat free salad dressing.
1. Cameron T ( 1 year ago )
One of things my family likes to eat are the fruit bars that come in the large club packs. When purchased from a place like Costco they can be as cheap as 50 cents/bar and each is two servings of fruit.
Most days my son will eat 2-3 since we call them "candy bars" :)
2. Mohannad H ( 1 year ago )
Thank you for your article, Anna. I have other tips that I would like to share too:
* Don't be afraid to wrap some nice veggie mix in tinfoil and put it on the BBQ, a mix like broccoli, celery, tomato, onion, zucchini plus some olive oil and seasoning will taste really good.
* Try to avoid putting the packaged salad dressing you buy at the store as they contain too much fat. Instead, try any of the following as great, healthy example of a dressing: lime, olive oil + vinegar, olive oil + summac + crouton
* For a great dessert, try putting a mix of fresh vegetables (e.g. strawberry, raspberry and mangoe), top it off with yogurt and a spice you like (e.g. cinnamon).
Last but not least, try not to make time 'your issue'... Pre-cut veggies or salads from the grocery stores are usually tasteless. Everybody has time issues so its no longer a good excuse ;-) If you want to live longer and healthier you must make time for it!!