5-a-day more like 2-a-day?

Healthy Balance magazine!

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In a survey, we asked our members if the weather affected their fruit and veggie intake, and the results were really interesting. A huge 81% said they eat more fruits and veggies during the warmer months.

While it's great to see people making healthier choices in the summer, it's important to remember that getting our 5-a-day matters all year round. Not only are fruits and veggies packed with vitamins and minerals, but they're generally low in calories, making them a great choice for anyone aiming to lose weight. Plus, they contain fiber, which helps keep our digestive systems healthy. So it's important that we all get enough year-round.

In the U.S., the minimum target we should aim for is 5 servings of fruits and vegetables each day—more if we can! It doesn’t have to be as daunting as it sounds if you try to include a serving of fruit or veggies at every meal. Add a couple of snacks, and you’ll hit the target!

Here are some more suggestions on how to get at least 5 servings into your diet each day:

Breakfast

Tip! Always add a serving of fruit like raspberries, strawberries, or blueberries to your breakfast cereal.

Fact: Blueberries are full of natural antioxidants that help keep our bodies healthy.

Lunch

Tip! Add some lettuce, tomato, and cucumber to your sandwich to bulk it up—it all counts toward your 5-a-day. Or, add a side salad to your usual lunch, or extra veggies to a pasta salad.

Fact: 100g of tomatoes contains only 17 calories and is a great source of vitamin C.

Dinner

Tip! Add vegetables to your dinner—broccoli, carrots, green beans, snow peas, snap peas, mushrooms, onions, peppers... the choice is yours! Steam them, boil them, roast them, stir-fry them, grill them... it all counts!

Fact: Carrots really do help you see better! They contain a type of vitamin A that’s essential for good vision.

Snacks

Tip! Try snacking on low-calorie fruits and veggies like carrot sticks, apples, oranges, melon, cucumber sticks, and peppers. These all have under 50 calories per 100g, so they’re a great low-calorie and low-fat alternative to an afternoon cookie!

Fact: Oranges are a great source of vitamin C, but did you know that kiwi fruit is even better?

Summer brings an abundance of delicious seasonal fruits and veggies, and buying in season often means better value and taste. Right now, you can enjoy fresh produce like tomatoes, zucchini, cucumbers, corn, eggplant, strawberries, raspberries, cherries, and peaches. These options are perfect for summer salads, grilled dishes, or tasty BBQ sides!

Weird & Wonderful Newbies

Tired of the same old choices? Why not try some of the new fruits out there? Some sound so unusual that even the team here has been baffled!

We haven’t tried them yet, but here are a few that sound pretty unique. If you’ve sampled them, let us know what you thought and if you’d recommend them!

	Buddha's Hand A member of the citrus family, this strange-looking fruit has a wonderful lemon zest. Rich in vitamin C, it can be used in cooking or juices to add a strong citrus flavor. Vitamin C is an important antioxidant that helps support the normal structure and function of connective tissues like skin, bone, and cartilage.
	Bubbleberry This fun-named fruit is a small strawberry-like berry that tastes similar to bubblegum—sweeter than your average strawberry. Berries are rich in vitamin C and other antioxidants, which help protect the body from damage by free radicals.
	Physalis Also known as the Cape Gooseberry, it’s actually a member of the tomato family. They provide a good source of vitamin C and vitamin A—both important for keeping our immune systems strong.
	Plumcot A plumcot is a natural hybrid of a plum and an apricot! With around 3g of fiber per fruit, plumcots are a great source of fiber, which is important for a healthy digestive system.
	Finger Limes Finger Limes, also known as "Citrus Caviar," have caviar-like pearls of flesh inside. They’re rich in vitamin C and also provide folate, which is important for healthy red blood cells, and potassium.

Though it’s often easier to enjoy fruits and veggies during the warmer months, it’s still important to make sure you’re getting your full 5-a-day every day. And if you try one of the more unusual fruits above, let us know what you think!