Time-Saving Advantage of Fruits and Vegetables for the Time-Crunched!
Incorporating more fruits and vegetables into a busy lifestyle is not only achievable but also essential for maintaining good health, according to the National Cancer Institute (NCI) and the USDA. Both organisations emphasise the importance of eating a variety of fruits and vegetables daily for disease prevention and overall health.
The USDA's dietary guidelines recommend filling half your plate with fruits and vegetables at each meal, while NCI highlights that consuming five or more servings daily can provide essential nutrients like vitamin C and fiber crucial for cancer prevention and health.
Here are some actionable tips that align with their recommendations:
- Make fruits and vegetables easily accessible by storing washed, cut fruits and vegetables in clear containers in your fridge for quick snacks or meal additions. Use frozen or canned options with no added salt or sugar for convenience.
- Incorporate produce at every meal. Add fruit to your morning cereal or yogurt, include vegetables in sandwiches, soups, or pasta dishes, and snack on raw veggies with hummus.
- Choose simple cooking methods. Steaming or microwaving vegetables retains their nutrients and saves time compared to complex cooking methods.
- Plan ahead. Prepare produce in batches or use meal-prep techniques to save time during busy days.
- Use fruits and vegetables in snacks. Carry portable fruits like apples, grapes, or cut melon, or veggies like baby carrots and bell pepper strips for quick nutrition.
While the Environmental Working Group (EWG) highlights pesticide residue on some produce, the USDA guidance supports consuming fruits and vegetables regardless and recommends washing produce properly. This aligns with increasing fruit and vegetable intake as a priority despite concerns over pesticides.
Some examples of fruits and vegetables that are easy to eat on-the-go include apricots, grapes, apples, nectarines, bananas, orange segments, broccoli, pears, carrots, edamame, plums, celery stalks, strawberries, and cherries. Fresh fruit and vegetables can be stored in single-serve cups or baggies for easy transportation and consumption.
Pre-cut vegetables are suitable for brown bag lunches and can be dipped in low-fat salad dressing. Buying low-fat yogurt, fruit juice, and fresh, canned, or frozen fruit allows for the creation of quick smoothies in the morning. Taking fruit and vegetables with you in the car can be a good way to snack healthily instead of consuming soda or coffee.
A healthful diet can be challenging to maintain due to increased time pressures from jobs, family, and other commitments. However, by focusing on practical strategies like variety, convenience, and planning, it is possible to make fruits and vegetables a regular part of your lifestyle.
Science and agriculture have collaborated to breed a wide variety of fruits and vegetables that are rich in nutrition, offering health benefits such as reduced risk of chronic diseases and enhanced overall health. A health-and-wellness routine incorporates fitness-and-exercise, proper nutrition, and a focus on consuming at least five servings of fruits and vegetables daily.
