So you thought 2+2= 4. Think again, 2+2= great health when it comes to your fruit and veggies servings!
We all know that recommendations are to have 2 fruits and 2 vegetable servings everyday. Not only do fruit and veggies ensure our body functions properly, they also help to prevent some cancers, heart attacks and strokes! Great news hey?!
Sometimes people think that having diabetes means they cannot eat fruit. This is not the case at all, you are still recommended to have 2 servings of fruit a day. Just remember to spread your fruit servings evenly across the day, having lots at once could send your blood glucose soaring!
So how can we ensure we meet our 2+2?
Take a look at our 5 tips:
Throw some in your breakfast.
There is so much scope to add fruit and veggies at breakfast!
Try adding some berries to your cereal
Add some spinach or salad to your sandwich
Add some veggies to your congee, rice, bee hoon meal
Throw in some extra veg when making your upma or omelette.
Choose low fat yoghurt and fruit for breakfast.
2. Ask for more veggies- don’t be shy!
Sometimes dishes contain just a few vegetables. Bump it up to a whole serving by requesting more vegetables, there’s no harm in asking!
You could always do a trade off e.g. swap processed meats or excess carbs for more vegetables.
Or order a side serving of vegetables to make sure you get some with your meal.
Select more vegetables in young tau foo or choose 2 veg with economical rice.
Make fruit and veg accessible
If your fruit and veggies are prepared and easily accessible, you are much more likely to choose them.
Why not buy a portion of fruit at lunch time to save for your afternoon snack?
Prepare some cut veggies and serve with a low fat dip such as hummus or yoghurt.
Keep a fruit bowl in view at home or work
If you are feeling a little more adventurous try adding some peanut butter to apple or banana, light cream cheese to celery or yoghurt covered frozen strawberries
4. Healthier home cooking
When it comes to home cooking, add plenty of veggies to your dishes. It doesn’t matter if they aren’t in the recipe, veggies go with everything!
Pack your stir frys full of colourful veggies.
Pop some in to your soups to add more fibre and colour
Spice them up as a tasty side dish
Add veggies to your sandwiches
5. Fruit for dessert.
Once your meal has gone down, you could try having a portion of fruit as a super healthy dessert.
Try making colourful fruit kebabs
Blend some frozen banana and fat free yoghurt to make a yummy banana ice cream.
Roast or grill your fruits for a warm dessert.
Cover some mango or strawberries in yoghurt and freeze for a handy healthy dessert.
So there we have it, 5 top tips to getting your 2+2!