Add More Fruits and Vegetables

We all know that fruits and vegetables are good for us. Yet most of us don't make the effort to eat them as much as we should. Many of us are aware that fruits and vegetables can help prevent chronic diseases such as cardiovascular disease and cancer, as well as aid in weight loss, but surveys have shown that 78% of Americans do not even eat five servings per day, the amount recommended by the FDA.

When we look at our culture, it doesn't come as much of a surprise to learn that the two most commonly consumed fruits and/or vegetables are French fries and ketchup. These foods are easily accessible, and some might say cheap. It seems that although we know what is good for us, we do not always do what is right.

It is not unrealistic, or difficult, to eat five servings of fruits and vegetables each day. It may actually surprise you to learn what counts as a single serving. Here are just a few examples:

* One small wedge of watermelon
* 12 baby carrots
* 8 large strawberries
* 1 large banana
* 2 large stalks of celery

An easy way to add more fruits and vegetables is to add them to things we are already eating. Think about adding strawberries or blueberries to your waffles or pancakes, or add spinach, broccoli or mushrooms to your egg or egg white omelet. Use vegetables as a topping on pizza; add lettuce, tomato and onion to your sandwich. For a snack, toast whole grain bread with peanut butter and add banana slices. And always try eating at least two vegetables with dinner.

These simple steps will easily and quickly help you reach your five recommended servings.

Rachel Lukasavige is a Health Coach at Lukas Coaching. Visit for a ton of free tools to help you improve your health, finances, business, career & life!

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