How many fruits and vegetables do I need

How many fruits and vegetables do I need ?

Experts mengesyorkan five servings of fruits and vegetables every day ( best three dishes of yellow fruits and green leafy vegetables and two servings of fruits and other vegetables ) to get the nutrients needed by the you and your baby is being enlarged .

But what should you do if you really do not like fruits or vegetables ? Or if drunk pregnant makes you loya see bananas ? Here are some easy ways to ensure you and your baby bahawa get the necessary nutrients .

Eat more fruits and vegetables that you truly love

If you do not like berries but sukakan bananas , cabbage but do not hold sukakan Karot , mulalah by eating more food than kesihatan you like . A few ideas :

    dihiris add bananas into your breakfast grain ;

    Karot add grated bread into your roller to Have lunch ;

    ate two differing types of vegetables for your main course ;

    add a side salad with green vegetables you like for each dish .

Take a multivitamin daily antenatal

Prenatal vitamins , which are taken regularly as directed , will help ensure you get the extra nutrients you need if the amount of fruits and vegetables you eat are LIMITED . He will act as a safety net . However, the adviser is more than food to get the nutrients , so do not rely solely on taking vitamin pills . Use our other idea is also to include more fruits and vegetables into your diet .

Cuba fruits and vegetables outstanding

Now already there are various options you may sehinggakan see something new that you really like . Cuba skuasy and fruits in season such as :

    mangosteen

    duku complexioned

    fruit lady

    pink water

    mango

    flask

    kiwi fruit

Durian is also efficacious , but it must be eaten simply .

Give yourself a special service with fruits out of season

He may be expensive but a small sprig of wine , a plate of strawberries or cherries would be more than a piece of chocolate you utilize , so if it is a fruit that you like , eat it .

Choose frozen fruits , which in tin or dried fruits

Kadangkalah mencomotkan lime consuming or difficult to peel it , cook vegetables is also not the case interesting . Cuba fruit juices in the tin that has semulajadi like laici or frozen vegetables to be eaten with the main dish . Half dried apricots and other fruits to snacks that counsel too .

Cuba 's drinking fruits

Drinking fruit juice was fresh and not carbonated drinks or coffee and tea . " Smoothies " made ​​with a bit of milk , yogurt , and fruit ais produce a refreshing drink and gives you a lot of content of fruits daily . Vegetable soup mix for a mid-day meal means that you take some vegetables without disedari differed . All of this will add vitamins , minerals and fiber into your diet .

eating raw

If you do not sukakan vegetables are cooked , you may find you sukakannya raw . Cuba :

    side dish with sambal belacan is not so spicy ;

    Karot grated with raisins digaulkan with salad dressing ;

    coleslaw made ​​with raw white cabbage and Karot ;

    Waldorf salad made ​​with epal and walnuts ;

    stalks of raw vegetables with hummus or dressing diihidangkan other cecah .

Asian salads such as Thai mango salad or salad betik , kerabu or Indian raita is a soothing alternative berperisa as an alternative to be eaten with rice . Rojak fruit may also be a special dish from contemporary to contemporary .

Edit the form

Cuba this tip .

    Combine the vegetables that you like you do not like .

    Lecekkan Karot that has been cooked with potatoes .

    Pour the cheese sauce over the vegetable mixture to the cooked from frozen .

    Cuba curried vegetables ( pineapple or eggplant is very LaZat ) .

    Make use tomato sauce with pasta and pasta digaulkan use with spinach and cheese .

    Cook vegetables fried with a little oil by mixing the vegetables you like with that which you do not like . Add lime pieces of meat into it . This dish may be a type of dish one side dish that is quick to busy families .

You may also add vegetables to soups such as tom yam soup bebola fish and spinach soup , lotus root soup or creamy soups like creamy pumpkin , mushroom, asparagus , tomato or cream .

Forward mencuba

Sememangnya your taste changed during your pregnancy and you may find bahawa with mencuba was always fruit and new vegetables , you add the diversity of foods you eat in beransur - ansur . Small changes to what you eat may give a great impression .

    Convert sugary carbonated beverages with fruit juices and fruit smoothies for a week .

    Add more vegetables you like on week onwards .

    Introduce new fruits in the next week .

In just three weeks , you will exchange your funeral style at all .

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