Practical tips: This is how you can eat 5 vegetables and fruits a day

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The food pyramid simply lists all the types of items you should eat throughout the day. The ratio can also be seen from the pyramid shape. However, it is not always easy to implement it concretely in daily life.

Food pyramid advice

The fifth level of the food pyramid includes fruits and vegetables that should be consumed in five portions a day. One such serving is either 120 grams or a handful. So it can contain three plums, two small tomatoes or one apple. For smaller fruits, lettuce, chopped or frozen vegetables, you’ll need to use both hands to measure the portion. This applies to cherries and berries, as well as peas or broccoli.

How much of what?

Getting five servings of fruit and vegetables a day isn’t always easy. But it’s worth the effort! If you are careful about eating healthy, we recommend three portions of vegetables and two portions of fruit as they contain more calories due to fructose. But make sure there’s plenty of variety when it comes to types, colors and preparation methods, because every fruit and vegetable contains a wide range of important ingredients.

By the way, the same pyramid level also contains fungi, which botanically belong to sponges. Dried fruits, from which almost all of the water has been removed, also add variety to the game. As a result, it packs fructose, as well as healthy ingredients, very compactly and should be consumed sparingly if you aim to lose weight.

14 practical tips

1. You can include first fruit in your breakfast by preparing muesli or sweetening your regular breakfast with fruit slices.
2. Prepare a fruit basket that you can use at any time of the day at home or in the office.
3. Plan your fruit and vegetable portions in advance and take them with you as snacks.
4. Small slices of fruit or vegetable are often more appealing than the whole piece.
5. One or two portions can be consumed with a nice vegetable soup.
6. Vegetable slices can also be added to a roll and made into a Café Complet by combining cucumber or tomato slices with a small packet of cottage cheese.
7. Fruit desserts are generally lighter than salted chocolate and contribute to the recommended amount.
8. Eat a vegetable side dish and/or appetizer salad with every meal.
9. You can always add vegetables or salad while assembling.
10. Particularly high-calorie fruits and vegetables include figs, grapes, bananas, dates, mangoes, cherries, avocados and olives. Enjoy them consciously.
11. Frozen vegetables can also form part of the serving and are often a welcome change.
12. You can also prepare vegetable sticks with light sauce instead of chips for TV nights.
13. If you’re in a hurry, pickled vegetables such as gherkins, shallots, pickles or baby corn are a good snack.
14. Have you ever tried a sweet dinner with fruit compote? If not, now is the time!

Source : Blick