We all know that fruits & veggies are super healthy for us, but do you know how much you really need to eat?
Compelling scientific evidence shows us that eating sufficient amounts of fruit & veg is essential for keeping you healthy. Fruit & veggies will help you:
- lose weight & keep it off
- strengthen your immune system
- keep your digestive tract healthy – think reduced bloating, constipation & diarrhea
- prevent cancers of your oesophagus, stomach, colon & rectum
- keep your blood pressure and cholesterol levels healthy
- reduce your risk of coronary heart disease; one of the biggest killers of Australians
- help control your blood sugar levels
- reducing your risk of insulin resistance & type 2 diabetes.
- fuel your brain & muscles with natural energy so you can workout harder, faster & stronger
So how much fruit & veg should you be eating?
You need to be eating at least 2 serves* of fruit & five serves of veggies everyday. And if you’re pregnant or breastfeeding, this recommendation jumps up to 5 fruits & 7 veggies. These are minimums, not maximum requirements and you should include a variety of different fruits & veggies (i.e. not just 5 serves of potato) in different forms (think raw & cooked) & of all different colours (different colours means different nutrients!). #eattherainbow.
And remember, the fruit & veg you eat needs to be in the form of real fruit and vegetables, not tablets, multivitamins, powders or pills. Why? Because it is only when the fruit and veg are in their natural form that the vitamins, minerals, fibre & special plant compounds called antioxidants and phytochemicals can work together in incredibly complex ways to keep you healthy & reduce your risk of disease, which no pill or powder can mimic.
*A serving of fruit is:
- 150g fresh fruit
- 1 medium piece eg. apple
- 2 smaller pieces eg. apricots, kiwi fruit
- 1 cup chopped or canned fruit
- 1⁄2 cup (125mL) 100% fruit juice
- 1.5 tablespoons dried fruit
*A serving of vegetables is:
- 75g of veggies
- 1⁄2 cup cooked vegetables
- 1⁄2 cup cooked dried beans, peas, legumes
- 1 medium potato
- 1 cup salad vegetables
How can I make sure I’m eating enough fruit & veg?
My number one tip is to include some fruit or veg with every meal or snack you eat! I recommend trying Aussie Farmers Direct to make this easier. Aussie Farmers Direct deliver in-season, quality fresh fruit & veg straight to your door, that is home grown in Australia.
I tried out the Vegetarian WW freshbox from Aussie Farmers Direct & absolutely loved the delicious range of farm fresh ingredients and mouth-watering recipes. The box arrived on my door step, so it took out all the stress & time of food shopping and the specially designed recipes meant I didn’t need to think about what to cook; it was all done for me. My favourite recipes were the Mushroom Fajitas with Cucumber Salsa and the super fresh tasting Thai Fried Rice.
I also used some of the veggies in my Vegetarian WW freshbox from Aussie Farmers Direct to up my veggie intake by making some healthy snacks. I whipped up a scrumptious bruschetta with the fresh, juicy tomatoes, lemon & herbs & I chopped the capsicum & snow peas up to snack on with some homemade hummus. I also made my favourite sweet potato wedges with avocado dip. I simply chopping the sweet potato into wedges, drizzled it with olive oil & baked it until crispy. I then mashed the avocado with some of the garlic paste in the box & added a squeeze of lemon & lime to make some yummy avocado dip.
If you want to try the Vegetarian WW freshbox from Aussie Farmers Direct, you can check out getwwfreshbox.com.au Shop now with Aussie Farmers Direct and enjoy $25 off* your first WW freshbox. Use promo code ‘FRESHNN25’ on checkout – T&Cs apply.
Terms & Conditions: For new customers on first order only. Minimum spend $64. Promo code FRESHNN25 must be applied on checkout. $25 will be deducted from total order value. Customers must reside in an Aussie Farmers Direct serviceable area. Not to be used in conjunction with any other offer. See AussieFarmers.com.au for full Terms & Conditions. Valid until 31.12.16
Sponsored Content: This article is proudly sponsored by Aussie Farmers. Why? Because I love Aussie Farmers and only recommend companies that I truly believe in and who share the same approach to health as I do. All opinions are my own and not influenced in any way.