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Visiting a dietitian is the easiest way to determine dietary needs, but research or a doctor’s visit can provide basic guidelines. Encourage yourself to eat fruits and vegetables by keeping them in plain sight and starting small. Pre-cut and frozen options are also available and can be cost-effective.
Nutritional requirements for adults and children alike seem to change so rapidly that it can be difficult to know how many fruits and vegetables are needed in a diet. Visiting a dietitian is perhaps the easiest way to determine what you need in your regular diet, as dietary needs can vary significantly from person to person, but not everyone can afford such a service. Fortunately, a little research online or a visit to a doctor can give you the basic guidelines for eating fruits and vegetables, and making sure you actually eat them isn’t especially difficult.
One of the best ways to encourage yourself to eat fruits and vegetables is to make sure they are in plain sight. Many people snack on sweets because they’re often sitting on a plate at a desk or table, so replacing those sweets with dried fruit might encourage you to snack on fruit instead of sugary snacks. Leaving an apple on your desk at work will remind you to eat the fruit, and having it within easy reach will make eating the fruit quick and easy.
Starting small and building up from there is important. Eating a salad at dinner time, for example, is a great way to get used to eating more fruits and vegetables. Be sure to make a salad with lots of vegetables like cucumbers, bell peppers, olives, carrots, etc., and include as many green leafy vegetables as possible. Iceberg lettuce is low in nutrients, but raw spinach has plenty of vitamins and minerals your body needs. If lettuce doesn’t appeal to you, try a Cucumber Salad with cucumbers, capers, onions, and a light dressing. Avoid putting too much dressing on the salad; if you like the bandage, use it sparingly. Avoid too much cheese or bacon in the salad, too.
If you simply don’t have time to prepare fruits and vegetables for meals or snacks, consider purchasing pre-cut vegetables, dried fruits, and bags of frozen vegetables. These are quick and easy to make and will ensure you get the nutrients you need throughout the day. Contrary to popular belief, fruits and vegetables aren’t necessarily more expensive than other foods, either, especially when you look at what you’ll be eating instead of fruits and vegetables. Candy, chips, soft drinks, and meat tend to be quite expensive, so choosing fruits and vegetables will often cost just as much or even less.
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