5 Tips for Eating More Fruits and Vegetables
Author: Carla Snuggs
We could all benefit from eating more fruits and vegetables, as they are highly rich in vitamins, minerals, and fiber. However, during pregnancy there are unique nutritional requirements for you and your growing baby.
The United States Department of Health and Human Services recommends a combined total of 7 or more servings of fruits and vegetables daily. For example, you could have 4 servings of fruit and 3 servings of vegetables or 2 servings of fruit and 5 servings of vegetables.
Pregnant women must include in their daily diet fruits that are rich in vitamin C like citrus, broccoli, strawberries, and bell peppers. In addition, dark leafy green vegetables like lettuce, spinach, and kale, are a must.
Strategies for Eating More Produce
- Buy pre-cut, pre-washed fruits and vegetables. If you are eating less veggies and fruits because preparation is a hassle, this approach will help you rise above the challenge. Packages of baby carrots or celery sticks are great on-the-go snacks.
- Add frozen vegetables to canned soups, casseroles, and pasta dishes. For example, when you're heating a can of soup, throw in some of your favorite frozen vegetables to maximize your veggie intake. To your favorite pasta sauce, add sautéed celery, carrots, onions, and mushrooms.
- If you don't like eating vegetables, "drink" them in soups or shred them into your favorite dishes. Good choices include broccoli and cheese soup, butternut squash soup, ginger and carrot soup, tomato soup, and roasted vegetable soups. Shredding and pureeing fruits and veggies into your favorite dishes helps boost your intake of fresh produce. Shred carrots into meatloaf, muffins, or casseroles.
- Add fresh fruit to your yogurt. Fruit parfaits are a great way to satisfy your sweet tooth and get both calcium and fruit servings. Toss together slices of fresh bananas, strawberries, and pineapples. Next, in a parfait dish, add layers of yogurt, granola, and the fruit mixture and repeat.
- Use pureed fruits as a sauce for your main entrees. Pureed cooked fruits like apples or pears can be used as a sauce for chicken or turkey.
Be sure to eat a wide variety of produce in an array of colors. Also, try to stick to whole fruits and vegetables rather than juice since whole fruits will help you better reach your fiber goals. In addition, whenever possible, buy organic fruits and vegetables. In any case, you should wash all fruits and vegetables thoroughly before you eat them with a produce wash to remove chemical pesticides. Meeting the recommended daily intake of fruits and vegetables during your pregnancy is a snap with a few quick strategies and a little preparation.
