Are you getting enough Fruit and Veg in your diet?

How much fruit and veg do you need in a day?

Most people accept that you should be consuming at least 5 portions of fruit and vegetables in your day. However, did you know potatoes, yam, cassava and plantain do not count as one of your 5 a day because they are nutritionally classified as a starchy food. Your other forms of starch in your diet come from things such as bread, rice or pasta.

How do you know what a portion is?

For fruit the rule is this. 

5 A Day vegetable portions

Small-sized fresh fruit

To get a portion of small fruit it can be anything from 2+ items of the fruit that you need to consume. For instance a portion could be either 2 plums, 2 satsumas, 2 kiwi fruit, 3 apricots, 6 lychees, 7 strawberries or 14 cherries.

Medium-sized fresh fruit

Depending on size a portion could be 1 piece of fruit, such as 1 apple, banana, pear, orange or nectarine.

However a large banana, or pear for instance would count as more.

Large fresh fruit

Again size matters, but as a rule a portion could be half a grapefruit, 1 slice of papaya, 1 slice of melon (5cm slice), 1 large slice of pineapple or 2 slices of mango (5cm slices).

Dried fruit

This is a lot easier to measure because a portion of dried fruit is around 30g. This is about 1 heaped tablespoon of raisins, currants or sultanas, 1 tablespoon of mixed fruit, 2 figs, 3 prunes or 1 handful of dried banana chips.

Remember dried fruit can be high in sugar and can be bad for your teeth. If you can swap dried fruit for fresh fruit, especially between meals.

To reduce the risk of tooth decay, dried fruit is best enjoyed as part of a meal – as dessert, for example, not as a between meal snack.

Tinned or canned fruit

A portion is roughly the same quantity of fruit that you would eat for a fresh portion, such as 2 pear or peach halves, 6 apricot halves or 8 segments of tinned grapefruit.

Fruit canned in natural juice is healthier than fruit canned in syrup.

5 A Day vegetable portions

Green vegetables

A portion would be 2 broccoli spears or 4 heaped tablespoons of cooked kale, spinach, spring greens or green beans.

Cooked vegetables

A portion is 3 heaped tablespoons of cooked vegetables, such as carrots, peas or sweetcorn, or 8 cauliflower florets.

Salad vegetables

A portion is 1.5 full-length celery sticks, a 5cm piece of cucumber, 1 medium tomato or 7 cherry tomatoes. A portion of lettuce is around a desert bowl.

Tinned and frozen vegetables

It is about the same quantity as you would eat for a fresh portion. For example, 3 heaped tablespoons of tinned or frozen carrots, peas or sweetcorn count as 1 portion each.

With tinned vegetables choose those canned in water with no added salt or sugar.

Pulses and beans

A portion is 3 heaped tablespoons of baked beans, haricot beans, kidney beans, cannellini beans, butter beans or chickpeas.

No matter now many beans and pulses you consume, they still count as a maximum of 1 portion a day.

Maybe you find it a bit of a hassle getting in all your fruit and veg in one day. Wouldn't it be nice if there was something easy out there to help you do this? A good solution I have found to help is to use 

TerraGreens

One of the most universal nutritional issues is that people simply do not eat enough fruits and vegetables. According to the U.S. Center for Disease Control and Prevention, less than 1 out of every 3 adults eats the recommended amount of fruit per day and over 70 percent do not meet guidelines for vegetable consumption. 

Perhaps you don't have the time to prepare meals, don't like the taste, or find it can be costly or wasteful when you have to throw uneaten produce away. 

It is generally agreed though that you need enough fruits and vegetables for optimal health. 

With TerraGreens, doTERRA has put together a powdered greens mix that dismisses any excuse for not increasing your daily intake of fruits and vegetables. Naturally flavoured with CPTG Certified Pure Tested Grade™ essential oils, TerraGreens provides a natural, GMO- and gluten-free, and vegan friendly boost of essential nutrients to support overall well-being.

What Makes TerraGreens Unique?

TerraGreens includes a proprietary combination of green, grass, fruit, and CPTG essential oil blends that provides a concentrated dose of the nutrients your body needs for optimal function. Lemon and Ginger essential oils in particular may help support proper function of the digestive system and there is also included soluble and insoluble fibre to aid the digestive process.

TerraGreens has just 35 calories per serving and is an easy way to support weight management and with a nutrient density it helps you to get the nutrition you need making it easier to meet your daily caloric guidelines. TerraGreens is also very low in sugar and sodium, further supporting your weight management goals.

All you need is a single scoop of TerraGreens added to water or a smoothie to have the nutrition you would get from eating a day’s worth of fruits and vegetables. And it is so much easier to do. 

TerraGreens is natural, GMO- and gluten-free, and vegan friendly also. 

TerraGreens Uses and Benefits

• The grass, fruit, and CPTG essential oil blends in TerraGreens provides your body with essential  needed for support of optimal wellness.
• Taking TerraGreens each day can help support the health of the immune system.
• With 1g of soluble fibre and 2g of insoluble fibre, and the included green, grass, and fruit blends, TerraGreens supports the optimal function of your digestive system.
• TerraGreens only has 35 calories per serving and a healthy dose of fibre to keep you feeling satisfied, healthy and to help manage your weight.
• A scoop of TerraGreens to water or your morning smoothie for a delicious daily dose of essential nutrients and a convenient way to get your fruits and vegetables.
• If you don't like the flavour of fruit and vegetable TerraGreens has a delicious peppermint taste and is good in water or smoothies.
• TerraGreens is made of safe, healthy ingredients that are good for the body and is natural, GMO- and gluten-free, and vegan friendly.

How to Take TerraGreens

Add one scoop of TerraGreens to 8 oz. of water or your favourite beverage and drink immediately. Take once daily. What could be simpler?

To get yours goto http://mydoterra.com/thehappyfootclinic