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15 simple tips to eat more fruit and vegetables!

  1. You probably know the official advice: two pieces of fruit and 250 grams of vegetables per day. Yet it appears that few Dutch people even come close to that regulation! Eating enough fruit and vegetables appears to be a major challenge for the majority.

  1. Which is a shame, because the benefits are enormous, and it doesn't have to be that difficult. You are on those 250 grams faster than you think! Today we look at why it is really worth paying close attention to your fruit and vegetables. And we'll give you ten handy tips that will make eating more fruit and vegetables a breeze!

  2. And that's a shame, because the benefits are enormous, and it doesn't have to be that difficult. You are on those 250 grams faster than you think! Today we look at why it is really worth paying close attention to your fruits and vegetables. And we'll give you ten handy tips that will make eating more fruit and vegetables a breeze!

How many fruits and vegetables per day?

  1. Fruit and vegetables are packed with vitamins and minerals that are difficult to get in other ways. Perhaps even more important are the so-called phytonutrients: vegetable substances that are already very healthy in very small quantities.

  2. Fruits and vegetables are packed with vitamins and minerals that are difficult to get in other ways. Perhaps even more important are the so-called phytonutrients: vegetable substances that are already very healthy in very small quantities.

  1. In addition, fruit and vegetables contain a lot of dietary fiber. These keep your intestines healthy and prevent extreme spikes in your blood sugar. It is probably thanks to that fiber that fruit, despite the sugars it contains, still has a positive impact on health!

  1. Together these factors ensure that fruit and vegetables are perhaps the healthiest category in your diet. The Nutrition Center recommends a minimum consumption of 250 grams of vegetables and 200 grams of fruit to enjoy all the benefits. An extra advantage is that vegetables are also low in calories. With those 250 grams you barely get 100 kcal.

  2. Together these factors ensure that fruits and vegetables are perhaps the healthiest category in your diet. The Nutrition Center recommends a minimum consumption of 250 grams of vegetables and 200 grams of fruit to enjoy all the benefits. An extra advantage is that vegetables are also low in calories. With those 250 grams you barely get 100 kcal.

At least 250 grams of vegetables per day

  1. We can, however, comment on the prescription of 250 grams of vegetables per day. Although it is of course better than no vegetable, according to many experts it is still far too little. The greatest benefits of fruit and vegetables - less cardiovascular disease, less cancer and lower blood pressure - only occur at around 350 to 400 grams.

  1. In many countries this is the recommended daily amount! The Netherlands Nutrition Center has not gone further than an increase from 200 to 250 grams, but that does not mean that you cannot eat a little more yourself. So take those 250 grams of vegetables per day as a minimum, and just eat as many vegetables as you can.

  2. In many countries this is the recommended daily amount! The Netherlands Nutrition Center has not yet gone further than an increase from 200 to 250 grams, but that does not mean that you cannot eat a little more yourself. So take those 250 grams of vegetables per day as a minimum, and just eat as many vegetables as you can.

  1. For the fruit 2-3 pieces is a good rule of thumb. If you eat too much of it, you can suffer from excessive amounts of fructose. However, studies show that those two a day are certainly beneficial.

Tips to eat more fruit and vegetables

  1. But what if you really don't get any further than a small heap of broccoli with dinner? Then eating more fruit and vegetables can seem like a daunting task! With these 15 tips, we will help you quickly get a decent portion of fruit and vegetables per day.

  1. The first step to getting enough fruit and vegetables is knowing how much fruit and vegetables you are eating. Many people overestimate that of themselves. So write it down for a while, or use, for example, the Vegetable Meter of the Nutrition Center.

  1. That way you know exactly if you are on the right track to reach those 250 grams and two pieces. Moreover, it also increases motivation to eat more fruit and vegetables. After all, it will be a challenge to get those numbers high enough!

  2. That way you know exactly if you are on the right track to reach those 250 grams and two pieces. Moreover, it also increases the motivation to eat more fruit and vegetables. After all, it will be a challenge to get those numbers high enough!

  1. A cheese sandwich or chicken fillet for breakfast? You can, but you can make it healthier so easily! Start by adding cucumber and tomato slices to that sandwich. Or, for example, make a plate of oatmeal with lots of fruit. Eating fruits and vegetables throughout the day will make it much easier to get to the recommended amount.

  1. The same goes for lunch. Now is the time to eat a few ounces of vegetables. Here too the rule applies: you won't get there with a boring cheese sandwich. But why limit yourself to a boring lunch?

  2. The same goes for lunch. Now is the time to eat a few ounces of vegetables. Again, it applies here: a boring cheese sandwich will not get you there. But why limit yourself to a boring lunch?

  1. Eating more vegetables for lunch can be done in countless ways. Make a nice meal salad, or take a thermos of homemade soup to work. Leftovers from the previous evening are of course always an excellent choice.

  1. Another eating moment that offers a perfect opportunity for more vegetables: the snack. You can of course pull a bar of chocolate from the machine, but that won't make you feel any better. Snacking on vegetables is a much better option.

  1. Raw vegetables, for example, are delicious to eat with humus or yoghurt dips. Slightly more elaborate snacks are, for example, grilled vegetables with cream cheese or a cup of vegetable soup. And do you feel like sweets? Then a portion of fruit will also work well!

  1. Another great option is to make a green smoothie every now and then. You can use it for breakfast, but also very good as a snack. They can be made very quickly, and online you will find countless recipes to vary endlessly.

  1. The great thing about green smoothies is that you can choose how sweet you want to make them. If you are not used to it yet, just add a lot of fruit. If you don't find a strong vegetable taste such a problem, there are plenty of recipes for that too.

  1. It may sound obvious, but research has shown that you often eat what you see. In short: if you stare at a bag of chips all day, you have to wait for things to go wrong. On the other hand, if you have an attractive fruit bowl in front of you, you will rather opt for it.

  1. So don't put your apple away at the bottom of your bag, but put it next to your screen. And if you take a bag of carrots with you, keep it pontifically on your desk. Chances are you'll have them in before you know it.

  1. Spinach and lettuce are fantastic vegetables to always have at home. You can put them in almost anything. A homemade sandwich? It is fine to do that. A nice wrap? Just roll some spinach with it. An omelette that looks a bit boring? Hop, a few leaves of Swiss chard make it better right away.

  1. If you want to eat more fruit and vegetables, make it a priority. Always start with the vegetables at dinner! For example, serve a soup or a fresh salad in advance. This way you get off to a good start and you don't run the risk of being full before you start on the vegetables.

  1. Salads are not only ideal as a starter. They are also ideal for turning a not-so-vegetable-rich meal into a pretty vegetable-rich meal. A tasty lettuce is made in no time, and with a lot of tomatoes, arugula, cucumber and other ingredients. That way you are immediately a lot closer to your vegetable goal.

  1. And then about that soup. The same applies for this: it really only has advantages. Soup is a perfect way to process leftover vegetables: boil and puree, done. You can also make large portions and freeze some of them. This way you always have a vegetable-rich meal ready for a lazy evening! Add some meatballs and a splash of cream and you're done.

  1. Vegetables may be the only food you can eat without limit. And you can take advantage of that if you are hungry! Make sure you cook a normal portion of everything, but prepare extra vegetables. Instead of taking a second round of everything, you only scoop up extra of the vegetables. Healthy and good for your diet.

  1. A common complaint is that vegetables are so boring. However, that's a misunderstanding: it just means you never learned to cook them really well! Buy a good cookbook and try some new things. You'll be amazed how much you can achieve with some simple variation.

  1. Cooked vegetables every day â € “of course you will quickly get bored. Fortunately, there is plenty to vary! For example, grill the vegetables or roast them in the oven. Sauté them with tasty fresh herbs. Marinate them before baking. Make fries. By varying the preparation, it never gets boring.

  1. Many â € standardâ € ™ -Dutch recipes contain very little vegetables. Of course, that doesn't mean you can't use them. If you want to eat more vegetables, just double the amounts. That way you will automatically gain those 250 grams of vegetables per day.

  1. Don't want to see vegetables? And can't the taste be called pleasant for you? Then you can always smuggle them through the dishes you do like to eat. Think of:

  1. In short: eating more fruit and vegetables really doesn't have to be a punishment. With a little variety and smart recipes, you'll be well over the minimum amount per day before you know it.



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