Choose the following section based off your current fruit/vegetable consumption
0-1 serving of fruits or veggies a day
If fruits and vegetables aren’t really your thing, or they just look too expensive, that is okay! There are ways to make fruits and veggies look a little different. Think about making a smoothie with a variety of fruits and adding a little bit of yogurt. Adding vegetables into normal foods like butternut squash macaroni and cheese, or veggie burgers instead of hamburgers can help increase your vegetable consumption.
2-3 servings of fruits or veggies a day
You are doing pretty good! You are eating a solid amount of fruits and vegetables, just adding another serving or two as snacks throughout the day would be perfect. Instead of reaching for a packaged treat, try to substitute with a banana or apple.
4-5 servings of fruits or veggies a day
You are a rockstar at eating healthy! Keep up the good work! In addition to getting adequate fruit and vegetables each day, think about your protein intake. As you age, it’s even more important to increase your protein consumption. Lean meats such as chicken breast, turkey, and pork are good choices.
Some fruits that contain Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, and Folate include:
-Apricots
-Apples
-Bananas
-Blackberries
-Cherries
-Grapefruit
-Grape
-Kiwi
-Lemon
-Lime
-Lychee
-Mango
-Melon
-Orange
-Peach
-Pear
-Pineapple
-Pumpkin
-Raspberries
-Strawberries
-Watermelon
If eating raw fruits doesn’t sound super appealing, try turning it into fruit leather, smoothies, dehydrated fruit, fruit popsicles, make fruit & nut bars, and more.
An easy trick to eat more fruits is to add a serving of fruit to each meal that you eat. Making spaghetti for dinner? Add a banana or grapes to the side. Depending on the season, you can find some fruit on sale.
Watch your blood pressure and cholesterol get back in check with your increase in fruit consumption. Food is the best medicine.
Pinterest is also your best friend. With a variety of recipes posted daily, spend some time putting together a Pinterest board of new meals you would like to try.
Need a little more motivation or tips on picking healthy options? Away Clinic offers health and wellness coaching for anyone looking to level up their health.