Surely more than one (whether you hate vegetables or if you don't go crazy about it) has ever wondered if it is possible to meet the recommendation of "5 fresh fruits and vegetables a day" with just fruit.
In the variety is the trick
Well the answer is no. Sorry, but it's not worth doing it with fruit alone. As Manuel Moiño, president of the Scientific Committee of "5 a day" explains , although both fruits and vegetables provide fiber, vitamins, minerals and phytochemical compounds, the type and quantity of these substances is different depending on the group, and even varies in fruits and vegetables from each other. That is the reason why, in addition to taking at least 5 servings of fruit and vegetables a day, these should be as varied as possible.
What is the ideal ratio?
Taking into account our customs and habits when it comes to meals, the most advisable thing would be to eat at least 3 servings of fruit a day (for dessert and between meals) and 2 of vegetables (for lunch and dinner). However, if you occasionally eat more fruits than vegetables or vice versa, it is not a problem.
Take vegetable in smoothie
One of the possibilities to take more vegetables is to do it in a smoothie. But keep these considerations in mind and that smoothies, shakes and green juices are not always as healthy and cleansing as you think.
- Without overdoing it. Smoothies are a good alternative if you hate vegetables, but with them you drink more and they fill you up less than if you consume them whole and chew them.
- Watch out for the "extras". You can incorporate some fruit to give them sweetness and make it less costly to take them, but if you add milk, nuts, cereals … this adds a lot of calories.
Three magic shakes to camouflage the vegetables
Stronger heart based on beets. Beat beets with strawberries, raspberries, pear or apple juice and you will see how the taste of the beet is very camouflaged (but its benefits are not lost).
Camouflage the carrot to protect your eyesight. Blend a carrot, an apple, a lemon and a piece of ginger root and reduce with water. Its delicious flavor will make you ask for more.
Green, sweet and purifying smoothie. Blend lettuce and spinach with sour apple, pear and lemon. Add water and ice and see if you can distinguish the vegetables?
And if you want more ideas, you can try one of the 8 easy shakes with which you will look (even) more beautiful and healthy.
Clara trick
Have you tried it in tortilla?
And if you still find it difficult to eat vegetables, go ahead and incorporate them into your dishes with our tricks and recipes to eat more vegetables by camouflaging it. There are many ways to disguise it: making croquettes, hamburgers or simply adding them to an omelette (French or potato).
