Healthy eating should include a diet high in fruits and vegetables or as we like to call them “Fruggies”. People who eat more fruggies tend to be healthier and live longer. Research shows 7-9 servings of fruggies (or 2 cups fruits & 2.5 cups veggies) of a variety of colors daily helps to reduce our risk for health problems. However, most Americans don’t come close to this goal, taking in just 1 serving of fruit and vegetables daily on average. Our 3-2-1 Eat! program does not limit fruggies at all for this and other reasons. They are extremely nutrient dense, low in calories and high in fiber helping us to manage our calorie intake and blood sugar. Plus, servings sizes can be confusing so let's not worry about the portion, lets just make fruggies the focus of every meal and snack. Eat more and eat them often! Check-out the Fit Livin’ Fuel List.
Why are fruggies so healthful?
- They lower the chance of developing some cancer.
- They lower the chance of developing cardiovascular disease.
- They lower your chance for developing obesity and Type 2 Diabetes.
- They are high in fiber which helps keep the bowels healthy. Problems such as constipation and diverticular disease are less likely to develop.
- They are low in calories and fat.
- They are loaded with vitamin, minerals and antioxidants that are needed for good health and disease prevention.
Fruggies add color, flavor and texture to your meals/snacks. No one fruit or vegetable has all the nutrients that you need so it’s important to take in a variety of fruggies of different colors daily. Different colors of fruggies means different combinations of vitamin, mineral and antioxidants.
Ways to increase fruggies in your diet.
- Keep a bowl of fruit with in easy reach in the fridge or kitchen counter or even at your desk at work!
- Include smoothies on a regular basis.
- Eat salads often. A salad a day, keeps disease away…I always say :)
- Add chopped bananas, strawberries, apples or other fruit to cereals.
- Try a new fruit or vegetable that you haven’t tried before.
- Buy packaged, ready-to-eat fruggies to reduce preparation time (this can be helpful when initially trying to increase your fruggie intake).
- Steam veggies in the microwave to quickly cook them without much fuss.
- Always offer fruit as dessert or along with meals.
- Add veggies like cucumber, tomato, bell peppers, roasted red peppers, lettuce or avocado as sandwich toppings.
- Cut an apple or pear in half, bake for in the oven for a few minutes, sprinkle with cinnamon and drizzle with a little honey.
- Add dried cranberries, chopped apple, mandarin oranges or sliced grapes to chicken salad.
- Experiment with recipes using fruits and vegetables.
Recipes to Try!
*recipes in the "Healthy Snack category of the Fit Livin' App.
- Homemade Banana Ice cream <-
- Amazing Fruit Dip
- Apple Donuts
- Creamy Berry Pops
- Eggplant Pizzas