Many of us grew up with parents and teachers advocating that we should be eating fruit and vegetables 5 times a day. Yet, in adulthood, we often forget that which we learned as a child. Few people doubt that fruits and vegetables are a good source of vitamins and nutrients, but does that mean that we are eating enough of them?

Consensus differs among academics regarding specific quantities, but the most up to date recommendations on this subject would advocate that an adult eat five servings of vegetables and two servings of fruit every day. That might sound like a lot, but when you break it down it really shouldn’t be considered all that much. In fact, it should be a basic standard.

When considering breakfast, many people will stick to that which they know. This often involves toast, cereal or even nothing more than a cup of coffee. Whether breakfast is or is not the most important meal of the day may be debatable, but there is no doubt that a good breakfast sets your body up for the day ahead. There are some really good and easy to make variations to the usual breakfast that will add more veggies to you day. If you are in a hurry,  you know the person that wakes up late everyday, then toast with peanut butter and banana is a quick meal. If you have a bit more time, then scrambled eggs with some spinach.

Lunch is a great time to load up on vegetables. Again, all too often people repeat the same mistake that they make at breakfast time. Deli made sandwiches and rolls may taste nice, but they are packed full of carbs and calories, and are often severely lacking in proper servings of vegetables. Swapping the sandwich for a homemade salad can be the perfect way to redress an imbalance you may have in your diet. And I know that the Pintrest jar salad gets a lot of jokes but that is really a great idea. I mean in 30 minutes of work one day of work you could have a great tasting salad every day. If that just ain’t your thing, vegetables also make for ideal snacks. Ditch the packet of popcorn, the biscuits or the fizzy drink you have to keep you going between lunch and dinner and swap it for a piece of fruit, or even a fruit and veg smoothie. A small baggie of carrots will really help when you just want to nibble on something while you are at your desk or driving.

Dinner. While this is the meal that most people would connect to veggies there is alway ways to put more on your plate. Cutting up red peppers, broccoli, squash, zucchini, and a sweet potato, throw it all in a baking dish and bake for 25-ish minutes. Very tasty and easy. Steamed is another way to go to get your veggies for the day. Try a few spices as well it makes not so flavorful veggies much more enjoyable.  

These are all small changes you can make to your diet, but these small changes can do wonders for your health, and your waistline. Fruit and vegetables should be at the core of our daily dietary intake, and yet they are all too often forgotten about for their more attractive carb-cousins. Ask yourself this; are you eating 5 servings of veg and 2 of fruit every day? If not, you’re probably not eating enough fruit and veg.