Fitness

Some recommendations for eating more vegetables (part one)

It may be hard for you to believe, but a healthy person consumes a small amount of fruits and vegetables on a daily basis. If we want to give scientific statistics, every person who has perfect health; He consumes between 5 and 9 servings of vegetarian food daily. According to statistics collected in 2009, researchers found that only 1 out of every 3 adults consumes two servings or more of fruit and vegetable foods, and only 1 out of every 4 people eats three servings or more. If you want to know how to eat 5 to 9 servings of vegetarian food a day; Stay with us in the future.

You’re a healthy person, so you’re probably getting between 5 and 9 servings of your daily allowance of fruits and vegetables, right? No. In fact, it is not. Here we want to address the same issue to see how much fruit and vegetable food you should consume per day.
Take every promise seriously
You know you should eat a certain amount, but what exactly is a portion size? When it comes to plant material, you should know that press size is actually the size of a baseball. So a vegetable press can be half a cup of vegetables, one small bell pepper, 12 small carrots (or two large carrots), one cup of leafy greens, or half a cup of cooked squash. In every meal, it is better to eat the vegetable first before starting your meal.
Empty the canned beans in your plate
If you want to increase your plant-based intake, beans are one of the best places to start. Beans have a lot of fiber and properties, and for consumption, just open the can.
Make a smoothie
Really, what could be tastier than incorporating some plant-based ingredients into your morning smoothie? Cabbage is one of the great vegetables that you can add to your drink. On the other hand, you can also use the Power Gulp smoothie, which includes cabbage, green grapes, cucumber and apple, or eat a coconut-cabbage smoothie at all. Both of these are a good combination of vegetables.
Make yourself a sandwich
Your lunch can be a sandwich without meat or salami. Instead, it’s better to fill it with tomatoes, lettuce, avocado and cucumber and skip the meat. If you like your sandwich to have the color and smell of meat, you can try the warm eggplant and goat cheese or cheddar cheese and lentils sandwich.
Soy
If you’re a fan of cheese, you’ll probably love soy; Because it has the same color, smell and texture. Soy lowers cholesterol, and because it is low in saturated fat, it can be considered a rich source of lean protein in healthy diets. Look for natural sources of soy, such as green soybeans, tempeh, or organic soft tofu. You can try asparagus and tempeh fried with spices.
Stick to herbs and spices
A very simple diet can get boring after a while, even if it is full of delicious fruits and vegetables. what’s the solution? Try to add lots of spices, add fresh herbs and squeeze some lemon on it. The best part is that this dish has no calories. You can use this recipe for your dinner.
Plan your snack
There’s nothing you can do about a grumbling stomach at 3pm, and nothing seems to stand between you and the supermarket down the street. It is best to prepare your snack in advance. It is better to have chopped vegetables and yogurt on hand. Grilled zucchini wrapped in herbs and cheese or homemade roasted corn are great options.
Use the best ingredients to prepare soup
Can you imagine a soup without vegetables? You can simplify things and start with a watery soup. You can then add onion or garlic for flavor along with the herb mix, whether fresh or frozen. Beans can also be a good substitute for meat. You can try sweet carrot soup, tomato barley soup or zucchini soup.
Source: Elo Doctor

October 3, 1395 01:45

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