Healthy Habits to Get In Your Daily Serving of Fruits & Veggies
Practicing healthy nutrition habits can be difficult. Our current nutrition habits have accumulated over many years. So, it may be beneficial to allow your changes to be easy to accomplish. Try to aim for making lifestyle changes instead of following a strict diet that may be short-lived. Where can you start? As overwhelming as it may seem, it is possible.
For instance, let’s start with fruits and vegetables. Fruits and vegetables are convenient, fast foods that pack many nutrients for a small amount of calories. It’s a healthy habit that benefits you and your whole family.
Think about it: How many fruits and vegetables do you get in a day or a week? Remember that number. Your first goal could be to increase that number by 1. Keep that change up for a while and continue accordingly. Goal: Try aiming for at least 5 servings of fruits and vegetables per day. They are available fresh, frozen, or canned. If frozen or canned, make sure to read the label. Preferably, grab a product that just has the fruit or vegetable as the only ingredient. Try to avoid food additives, if possible.
Aim for a lifestyle change.
- Be realistic. It’s important to understand what you are ready to change. From your current nutrition habits, which ones are you ready to improve?
- Make a small change and build success. Keep with your changes as long as you need. Wait until you feel that this new nutrition habit is a part of your lifestyle. When you’re comfortable, make another small change.
- Build Motivation and Confidence. Building enough motivation and confidence will help get you through potentially difficult times. Your motivation and confidence in this process will influence your success.
One healthy habit may create other healthy habits. By focusing on increasing your intake of fruits and vegetables, your small change may impact other healthy habits. For instance, decreasing your sweet intake or decreasing the portion size of your grains.
Remember, it’s all about making small changes. It’s okay if it takes longer to get to the end goal. Be patient. We are all forming new healthy habits. If you need help in meeting your individualized diet needs, seek out a Registered Dietitian.
To help motivate you, here’s a recipe that contains a fruit and vegetable. It’s a quick and easy way to help get your nutrients even with a busy lifestyle… The Clean Breeze Smoothie.
Makes: About 3 1/2 cups for 2, 1 3/4-cup servings
- 1 small cucumber, chopped
- 2 ripe kiwis, peeled
- 1 cup ginger-flavored kombucha
- 1/2 cup low-fat plain Greek yogurt
- 2 tablespoons fresh cilantro leaves
- 6 ice cubes
A new study published in the journal Child Development has suggested that children whose parents routinely offer them food for comfort or a reward are more likely to develop unhealthy eating habits later in life. (more…)