Eat your veggies already! No kidding, your quality of life depends on it. And if you’re a woman of childbearing years, new studies indicate your yet to be conceived children’s health depends on it too. In fact, your grandchildren’s health will also depend on it.
So How Many Fruits and Vegetables do You Need?
The latest dietary guidelines (2015) call for five to thirteen servings of fruits and vegetables a day (2½ to 6½ cups per day), depending on ones caloric intake. For a person who needs 2,000 calories a day to maintain weight and health, this translates to nine servings, or 4½ cups per day (2 cups of fruit and 2½ cups of vegetables).
To some of you, that may sound like a lot, I get it. Keep in mind 1 serving= 1/2 cup, that’s all. Let me help you put it into something you can relate to and what I’d like to recommend you do:
Eat veggies at breakfast! Yes you can and you are going to love this easy and quick egg scramble. It may take a total of 15 minutes from start to finish, and you’re worth it. What’s the best thing about this egg scramble? You will get more than half a days worth of vegetables in one meal, it’s so easy and so, so delicious.
Start with cutting up fresh vegetables like summer squash, green beans, zucchini, onion, bell peppers, mushrooms, tomatoes, carrots, celery, spinach, kale, whatever is in season.
Can you count the servings in the photo above…..give up? The 1 cup measure of summer squash = 2 servings, the cup of raw spinach = 1 serving (cooked =1/2 cup), the onion & chopped bell pepper in the 1/2 cup measure= 1, the celery & tomatoes = 1 1/2.
Now put it all in a skillet or sauce pan with approximately 2 tsp of extra virgin olive oil and cook on medium heat for a few minutes or until vegetables are tender. Try not to over cook them otherwise your veggies will be mushy. Add an organic egg and scramble. Easy, right? You can do it.
Add a dash of salt and pepper to taste and enjoy. And don’t forget to let me know how you did. 🙂