Let's Talk About Eating More Fruits and Veggies
Fruits and vegetables are known for their many health-promoting properties including their rich vitamin, mineral, and phytochemical content. Fruits and vegetables are also an excellent source of fiber, which aids in satisfaction and satiety in a couple of ways. Fiber makes us feel full, so it slows our food intake. Physiologically, fiber slows stomach emptying and intestinal transit time which helps to keep you full and satisfied between meals. Fruit and vegetable intake is also associated with lower mortality rates, particularly from cancer, cardiovascular disease, and respiratory disease.
Fresh, Frozen, and Canned
When it comes to purchasing fruits and vegetables, the best choices are the ones that most appeal to you, are readily available, and that you are most likely to eat! Don’t get too hung up on buzzwords like “locally grown,” “seasonal,” and “organic.” If you can purchase these, go for it, but frozen and canned fruits and vegetables have all the same nutritious benefits, are often inexpensive, have a longer shelf life, and can be great for building meals and snacks in a pinch.
“5 A Day”
The saying “5 A day” truly is a good rule of thumb! In general, most men and women need about 2 servings of fruit per day and about 3 servings of vegetables per day. When selecting fruits and vegetables, remember: aim to include as many different colors as possible to ensure that a variety of nutrients are being consumed.
Need some ideas? Try these recipes:
- Vegetable Frittata Stuffed Peppers
- Broccoli Apple Salad, Greek Yogurt Dressing
- Cannellini Bean and Green Vegetable Farro Risotto
- Butternut Squash, Queso Dip
- Apple, Cucumber, Spinach Smoothie
Avoid the “Eat Your Vegetables” Fight
When you get home from work, the last thing you want to do is wage war over broccoli at the dinner table. So, take three deep breaths, remember that it often takes many tries for young palates to accept a new food, and try these tips.
- Start by introducing new fruits or vegetables alongside foods your child is already familiar with. For example, berries mixed into cereal or shredded veggies mixed in with rice.
- Encourage kids to try a new food but let them decide how much they are willing to try at a time.
- Involve your kids in the kitchen. Let them choose some dinners and help with the grocery shopping. The littlest kids can help wash produce and tear lettuce leaves. Older kids can begin to chop using a plastic knife under supervision. If kids have a sense of “ownership” over a meal, they may be more likely to eat it.
At FLIK Hospitality Group we believe in great food, great service, and great people. Our wellness first approach ensures our food supports healthy and delicious choices, specially curated by our team of culinary experts and registered dietitians. At FLIK, we believe in seasonality in sourcing our ingredients and providing a customized approach to the culinary and hospitality needs of each client. Our dedication to providing quality hospitality service is unparalleled in the industry.
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