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Go for 2 fruit and 5 vegetables
The single easiest way to eat well is to focus on eating at least 2 servings of fruit and at least 5 servings of vegetables per day.Eating these quantities of fruits and veggies help ensure you're getting adequate quantities of various nutrients that you need, especially micro nutrients such as vitamins, minerals and antioxidants.
The great thing about going for 2&5 servings of fruits and veggies every day is that doing so tends to bring other healthy foods into your diet.
For example, when was the last time you ate a salad with a hot dog and a chips? You probably never did, because you usually can't get these foods from the same place. On the other hand, you'd probably easily eat a salad with other nourishing foods, such as roast chicken and rice.
A fantastic source of inspiration for eating those fruits and veggies is the Go for 2&5 Website.
In it you will find information about what exactly constitutes a 'serve' of fruit or a 'serve' of vegetables. It's eye opening.
What our readers say...
"Dear Amanda, Just wanted to say Hi before Christmas and let you know how I’ve been getting on. I am pleased to say that since I was at your workshop in May and started e-mail coaching with you I have lost 5 kilos. I know it may not seem like a huge amount in 6 months but don’t forget I hadn’t been able to lose 2 kilos and keep it off in about 7 years of dieting. The six months has also been quite a learning journey for me. I did take quite some time to really change old habits and adjust to a new way of eating and thinking. After some rigorous diary keeping I soon came to realize that I was still managing to squeeze into my diet quite a few foods that were not “real” foods. Crackers here and a couple of biscuits there when I wasn’t hungry. As I used the diary to really look at what I was eating, I also noticed that over the course of a week I might of only had 5-6 pieces of fruit, or gone a few days where my main meal had only a side serve of veggies/salad. And I noticed toast and crackers popping up everywhere in my diary. Now I feel I have a working understanding of “real” foods in my diet. I notice days when I don’t eat 2-3 pieces of fruit and a large salad/veggies. When I am ready to eat a snack I plan to have some lovely fresh fruit or yogurt, or a little cheese with celery/carrot. I’m not keeping the diary any longer in terms of satiety, but I still write down what I eat during the day and check every few days to ensure bad habits are not coming back. So thanks for the journey this year. I feel I am well on my way and will let you know when I lose the next 5 kilos! Hope you and the family have a great Christmas."