Portions: how does it work?
By 5 fruits and vegetables per day, it is necessary to understand 5 portions (3 vegetables, 2 fruits…) consumed. A serving is 80-100 grams, either the size of a fist or two heaping tablespoons
Attention !
A glass of mixed fruit juice counts as one serving like soup.
A fruit yogurt does not count.
8 tips for eating 5 fruits and vegetables
– Add fruit or a glass of freshly squeezed fruit juice to breakfast.
– As an aperitif, replace crisps and peanuts with crunchy raw vegetables accompanied by a fromage blanc sauce with chives.
– Think of ready-made mixes that require little preparation, brick soups, cold frozen summer soups (gazpacho).
– Whenever you cook pasta or rice, remember to add tomatoes, mushrooms, eggplant, zucchini, peppers and all the vegetables you like.
– If you don’t like plain vegetables, prepare them in gratins, flan or pies or think about flavoring them. Remember to play on color and offer themed menus: for example, the orange menu (grated carrots, pumpkin puree, melon, etc.).
– Do not hesitate to bite into one or two apples during the day, peck a handful of cherries…
– Prefer the fruit salad for dessert and to vary the pleasures think of “customizing” your fruits. But don’t give up on the sugar. Natural fruit sugar (if well chosen) is sufficient. A pear topped with chocolate, compotes and pies and you’re done.
– For a meal on the go, compose your own mixed salad or choose a salad sandwich rather than ham and cheese.
You have integrated the 5 fruits and vegetables a day into your diet, do not forget to drink water, eat dairy products and proteins and limit the intake of salt, sugar and fat…