5 a day? What does this translate to in real life

5 a day? What does this translate to in real life

5 a day? What does this translate to in real life

Research shows that eating three servings of vegetables and two servings of fruits daily helps to decrease your risk of developing chronic diseases such as obesity, type 2 diabetes, heart disease, stroke, certain types of cancer, and more! But, what counts as a serving and how realistic is it to eat 5 a day?

What counts as a serving?

– 1 Cup of raw or cooked fruit/vegetable

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– 1 Cup 100% fruit/vegetable juice
– ½ Cup dried fruit
– 2 Cups raw leafy green vegetables or 1 cup cooked leafy green vegetables

How to sneak 5 servings into your diet

Consuming fruits and vegetables doesn’t have to be boring! You’re more likely to eat fruits and vegetables if they are jazzed up a bit. Try filling ½ your plate with produce at each meal to achieve the 5 servings a day. Below, are

Examples of how to incorporate the “5 a day” into your diet in an enticing way

5 a day type breakfast: choose one of these options to obtain at least a serving to start off the day right

California Toast (~1 serving vegetables):

– ½ avocado

– ¼ Cup sliced tomatoes

– Add on top of two eggs and a whole wheat English muffin

Grilled Banana & Nut Butter Quesadilla (1.5 servings fruit):

–  1 Banana sliced

–  ¼ Cup raisins

– Spread nut butter (peanut, almond, cashew) onto ½ tortilla fold in half and grill on both sides

Greek Blackberry-Banana Waffles (1 serving fruit):

– ½ Cup blackberries

– ½ Banana sliced

– Add on top of Whole grain Mini waffles with plain Greek yogurt

5 a day type lunch: choose one of these options to obtain at least a serving for your mid-day meal

Vegetable whole wheat wrap (1 serving vegetables):

– ½ Avocado

– ¼ Cup carrots

– ½ Cup spinach

– Add to Edamame on a whole wheat wrap spread with hummus

Open-faced Mushroom Sandwich (1.5 servings vegetables):

– ½ Cup arugula

– 1 Cup mushrooms

– On top of a whole wheat Baguette spread with goat cheese

Apple-Raisin Chicken Salad (1.25 servings fruit & 0.25 serving vegetables):

– 1 chopped apple

– ¼ Cup diced celery

– ¼ cup raisins

– Add to chicken salad

5 a day? What does this translate to in real life

5 a day type dinner: choose one of these options to obtain up to 3 servings of vegetables

“Loaded” Sweet Potato:  (2.5 servings vegetables):

– ½ baked sweet potato

– ½ cup cooked beans/lentils

– ¼ Cup cooked corn

– ¼ Cup cooked spinach

– ½ Cup fresh tomatoes

– ½ cup cooked broccoli- Top with a small handful of reduced fat shredded cheese & salsa

Asian Stir Fry:  (~3 servings vegetables):

– ½ Cup Snow Peas

– ¼ Cup Baby corn

– ¼ Cup Water chestnuts

– ¾ Cup cooked Bok Choy

– ¼ Cup Carrots

– ¼ Cup Broccoli

– Add fresh ginger, sesame seeds, tofu & tempeh

Stuffed Eggplant “Pizza”: (3 servings vegetables):

– ¼ Cup tomatoes

– ¼ Cup Broccoli

– 1 Cup cooked Spinach

– ½ Cup Lentils

– Sauté then bake on top of a Portobello mushroom & add low fat shredded cheese

5 a day type snacks: choose one of these options to obtain at least a serving of fruit

Melon & Vanilla Yogurt (1 serving fruits):

– ½ Cup Cantaloupe

– ½ Cup Honeydew

– Dip in vanilla yogurt

Apple Nachos (1.25 servings fruit):

– 1 sliced Apple

– ¼ Cup unsweetened coconut

– Topped with honey, sliced almonds, chopped pecans, and a few chocolate chips

Nutella-Raspberry Banana Bites (1.25 servings fruit):

– 1 thickly sliced Banana

– Spread Nutella on one side and then top with a Raspberry

Do you make sure you get your 5 servings of fruits and vegetables in a day? Our balanced vegetarian diet plan will help you do just that!