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concerned about getting enough fruit and veggies???

I notice alot of posters lamenting either they don't like veggies or don't get enough. I want to point out that a serving of fruit/veggies is very small and very achievable. When is the last time you saw a small apple in the store? Most apples and bananas are 2 servings. Try measuring out a half cup of broccoli-it isn't very much is it? We are so used to supersized portions that we don't recognize how small a portion is-bad news for those with big appetities, but good news for those who don't think they can possibly eat 9 servings of fruit and veggies. Start with just five by checking out this link for ideas on how to do it.


Sat. Feb 11, 7:22pm

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Great tips!

I have already heard about this site - and love the concept. It's so easy to share with others in a fun way. I agree that once you start working in fruits and vegetables, you realize it isn't that tough.

Here are some things I do to make sure I have enough fruits and veggies:
- Throw some veggies into a pasta dish or couscous. They add color, lots of health benefits, and the taste and texture can be great. Some of my favorites are green and red peppers, peas, zuccini, spinach.
- Take some carrots into work. They're a great and healthy snack, especially if I'm munching because I'm bored instead of being really hungry.
- Use spinach instead of iceberg lettuce in salads, sandwiches, tacos, etc. Better for you!
- Have fruit as a dessert, whether it's a banana (perhaps with some yogurt?), mango, apple, orange, strawberries, etc...
- Go to farmer's markets when it's the season and enjoy local veggies! Some farmers will help provide you with tips on how to prepare the items they sell.
- Make your own salsa. Yum!

Have fun with it! It's worth it and your body will thank you!

Saturday, February 11, 2006, 9:58 PM

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Sorry, LOVE veggies.

I'm one of those freaks that can go all day just eating veggies.
HOWEVER, I can't just have a steamed day. Need seasonings and FLAVOR.
For a quick snack, I'll have a can (2 serv) of greenbeans with hot sauce, and salt free spices. Yum! I think I trick myself into thinking they're buffalo wings.
makes the calorie counting super easy too.
Helps to mix it up-change side dishes, trade recipes, add cheese, sauces, spices etc. Your body will thank you.

Saturday, February 11, 2006, 10:07 PM

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ANother tip: Have them delivered to the door. There are a ton of online deliever services that typically will bring you a box of them weekly or bi-weekly. Buying the veggies is half the battle. Once they are in the house, it's so much harder to sit and watch them rot.

Saturday, February 11, 2006, 10:23 PM

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I take a multi-vitamin for this exact reason. I figure, I eat a lot of fruit which is good. This is a great thread by the way.

Sunday, February 12, 2006, 8:47 PM

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I think you're wrong about an apple being two servings. Most of the apples I see are medium sized, and this is from the 5-a-day website:

What is a serving?

1 medium-size fruit
3/4 cup (6 oz.) of 100 percent fruit or vegetable juice
1/2 cup fresh, frozen, or canned fruit (in 100 percent juice) or vegetables
1 cup of raw leafy greens
1/2 cup peas or beans — cooked dry, frozen, or canned
1/4 cup dried fruit

Sunday, February 12, 2006, 11:13 PM

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Apples in the store are HUGE. Definitely 2 servings, as defined by USDA.
Funny example: I was making my grandmother's recipe for apple dumplings, where the apples have to be peeled and wrapped in dough. So I made the amount of dough in the recipe, which was supposed to cover 6 apples if rolled out to 1/4" thick. Well, I rolled it and rolled it, but even at less than 1/8" thick it would only cover 4 apples! This recipe is 60 years old, of course -- from when apples came from the backyard and were not the perfectly formed, supersized ones at the supermarket.

Monday, February 13, 2006, 11:21 AM

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You can get "kid-sized" apples (probably the original "1-serving size") at Whole foods. :-) I love the GALA apples-- they have become one of my favorites along with Fuji. Used to love Macintosh, but they can sometimes be too soft and mushy. :-) I love an apple with a firm crisp texture.

On the subject of Veggies,
I find that during the holidays, I consume more-- because I have friends over and then put together a veggie plate. Why I don't do that year round is beyond me!

So, if you have access to Sam's Club or Costco, or sometimes at your local grocery store... You can get a pre-sliced and pre-packaged veggie tray (if you don't want or have the time to cut your own veggies.) A little pricier than getting the uncut veggies, but saves time if that is a factor. :-)

Just toss out the pre-made dressings (too fatty!) and make your own using Fage 0% yogurt (or other FF yogurt) and fresh herbs (much healthier than the pre-packaged stuff that tends to contain a lot of MSG and "flavorings".

Monday, February 13, 2006, 3:31 PM

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Another comment about veggies

I found that they sell green powders at gnc and those are great.. 1 tablespoon serving is equal to the nutrion in 6 servings of veggies, I usually mix that with juice if i don't get my daily intake, it actually does not even taste bad at all either.

Monday, February 13, 2006, 8:02 PM

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That green powder is not substitute for 6 vegetables. Perhaps there is some nutrituional equivalency way in which it is, and I'm sure it's better than nothing, but fruits and veggies provide so much more than a little bit of green powder can, think of the fiber alone. The more we study vegetables and fruit, the more compounds we find that are healthful and beneficial.

Wednesday, February 15, 2006, 5:05 AM

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