'Two ounces of vegetables and two pieces of fruit, you'll last a whole lot longer that way!' Do you remember it? The slogan that forced the Dutch to eat more fruit and vegetables. The advice now is to eat no less than 250 grams of vegetables a day. How do you do that?
Not everyone finds it as easy to meet this quota daily.
Tip 1: Do enough shopping
Is it that simple? Actually it is. Eating enough vegetables starts with getting enough vegetables in your home. Make sure you have a variety of vegetables on the shelf and in the refrigerator. You can also alternate with canned vegetables: you can easily keep them longer.
Tip 2: Make sure you see them
You know the effect of the fruit bowl? If there is a bowl of good-looking tangerines, apples and apricots on the table, you automatically start eating. The same goes for a jar of candy, by the way. Putting food in plain sight constantly reminds you to eat it.
Tip 3: Spread your vegetable intake throughout the day
When you think of eating vegetables, you may only think of the evening meal. With the Nutrition Center's advice, that would mean that you would then have to get that whole 250 grams in in the evening. That's pretty tough. So make sure you add vegetables not only to your dinner, but also to your lunch and snacks.
Tip 4: Snack like crazy
All experienced NewFysic'ers know it: vegetables are an ideal snack. Snack tomatoes, pieces of cucumber and peppers can be eaten raw, are easy to take with you and can be eaten with a dip. Nice and fresh, very responsible and it also works on your resistance. Win-win-win :)
Tip 5: Incorporate vegetables into less obvious meals
Vegetables in a curry, stew or as wok vegetables alongside a piece of meat or fish, we know. But there are more dishes you can incorporate vegetables into. Like spinach through a smoothie, zucchini instead of spaghetti or ready-made cauliflower rice.
Tip 6: Make vegetable soup
This is probably the easiest and tastiest way to get in a lot of vegetables in one fell swoop. Fry an onion, add some garlic and incorporate any vegetables you like. Add a little broth and let simmer. Are the vegetables done? Then you can leave it as it is or puree it with a hand blender. Just whatever you like.
This article was written by Emma. Emma (32) is a hobby cook and knows a lot about healthy and tasty food. From her kitchen in Haarlem she makes the tastiest recipes for herself and her toddler, of course matching the NewFysic method. Every week she inspires with a new recipe or fun tip that makes the road to a healthy lifestyle fun and easier.
