Contents:
- Medical Video: Nutrition Advice : How to Eat Healthy if You Don't Like Fruits & Vegetables
- 1. Put vegetables in your favorite menu
- 2. Fruit can also be a complementary ingredient in cooking
- 3. Know how to process good vegetables
- 4. Make vegetables and fruit a snack
- 5. Make it smoothies or juice
Medical Video: Nutrition Advice : How to Eat Healthy if You Don't Like Fruits & Vegetables
As one type of food that health experts always recommend because of its benefits to the body, vegetables and fruit are also foods that are often not too preferred by most people. Not a few children to adults who lack or even do not eat vegetables and fruit at all for reasons of dislike. If then you think those who don't like vegetables and fruit can take supplements to completely replace nutritional intake from vegetables and fruit, then this is not a good solution.
There are several ways you can do to keep eating vegetables and fruits without feeling tormented.
1. Put vegetables in your favorite menu
If you or your family members do not like vegetables in the form of vegetables (such as spinach or spinach), you can work around this by including vegetables in your food menu and family. For example, put slices of cabbage, mustard greens, and carrots into fried rice or your favorite fried noodles. Do not need a lot, just start with a small portion of vegetables. If you are familiar with the taste, you can add the amount of vegetables.
Make sure you cook the vegetables properly. If you want to mix vegetables in your food, do not over-cook the vegetables because in addition to the texture that becomes less fresh, vitamin minerals and important nutrients in them are also reduced.
2. Fruit can also be a complementary ingredient in cooking
Sweet and sour sauce using pineapple or chili sauce with a mixture of young mango is a type of dish that includes fruit in its basic ingredients. You can use this method to familiarize yourself and your relatives to eat fruit. Although there are not too many types of fruit that you can use along with dishes, but usually fruits such as pineapple, mango, lemon, and even avocado can be the basic ingredients of sauce or just as a complement. Although the amount used is not much, but this method is powerful enough to include fruit in the daily diet.
3. Know how to process good vegetables
Not all good vegetables are eaten cooked. Lalapan consisting of cucumber, lettuce, and basil leaves for example is a type of vegetable that is more commonly eaten raw. But there are also types of vegetables that should be cooked first to make them easier to digest. For example kale, spinach, and broccoli. Knowing vegetable processing techniques can help you maintain a complete set of vegetable nutrients while producing delicious types of food and increasing appetite.
For example, a good broccoli cooking technique is by method blanching. This is a method where you boil vegetables in hot water for about 2 to 3 minutes then dip the vegetables into cold water. This method will maintain the crisp texture of broccoli while ensuring that the nutrients in broccoli are not lost due to processing
4. Make vegetables and fruit a snack
One of the reasons why you, your child, or your family members do not like fruit vegetables is probably because of the taste. Vegetables sometimes have a bitter or unpleasant taste. Fruits also lose to other snacks such as chocolate, cake and ice cream. If you have started to include vegetables and fruit in your daily menu, try making fruit vegetables as a snack. The easiest example is to consume fruit as snack compared to ice cream or chocolate. Fruits such as bananas, mangoes, papayas, and oranges are fruits that are dominantly sweet. Choose the type of fruit as your daily snack. In addition to being rich in nutrients that are good for the body, the fruit also contains fiber so that it keeps you full until it's time for another big meal.
In addition, calories in fruit also tend to be small and low in fat. One chocolate bar can contain up to 200 kcal, while one medium-sized banana weighing 50 grams accounts for 50 kcal of calories. Besides fruits, vegetables like baby carrot can also be used as a snack. clean up baby carrot and place it in an airtight container in the refrigerator. Make sure these healthy snacks are first within your reach compared to other snacks.
5. Make it smoothies or juice
One easy way to eat vegetables and fruit is to change the shape to smoothies or juice. Now there are more outlets smoothies and juice, you can easily find these products. But if you want to try making your own juice, you can try mixing your favorite vegetables and fruits. Try making fruit juices first, then mixing them with vegetables. Try not to use excessive sugar.
READ ALSO:
- 4 Missing Nutrients If You Don't Eat Fruit Vegetables
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- Best and Worst Time to Eat Fruits and Vegetables
