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Why You Should Incorporate More Fruit and Vegetables into Your Diet

In today’s hectic world, we have become over-reliant on pre-packed and processed foods which are packed with salts, sugars and artificial additives. Eating a healthy diet, which contains far less of these ingredients, will help to reduce your chances of developing heart disease, type 2 diabetes, along with some forms of cancers. A healthy diet will put you at lower risk of becoming overweight or obese. Diets high in fruit and vegetables are a fantastic source of vitamins, minerals, antioxidants and phytonutrients.

How can dieticians help?

A qualified dietician practising dietetics will help you to understand your own specific dietary needs which are likely to include advice on incorporating fruit and vegetables into your diet. The information that they will provide will help you to make the adjustments that you need to live a healthier lifestyle while offering support and counselling to those who may be finding the changes more challenging.

How much fruit and vegetables should you eat?

The guide that most people will be familiar with will be “5-a-day” although this is just a vague guide as everyone will have their individual needs. Vegetables or fruit should make up approximately half of your plate for each meal. One standard portion is about 75 grams in weight – often more substantial than what most people imagine.


You should eat a wide range of fruits and vegetables rather than just sticking to just four or five. There are several reasons for this, such as different varieties contain different levels of vitamins and minerals, and it will also help you to stop becoming bored. Boredom is one of the main reasons why people deviate from a healthy diet and revert to their old ways.

Try and opt for dark green vegetables and brightly coloured fruits as they tend to pack more nutrients. Also, try to make sure that the fruit and vegetables that you buy are organic and free from pesticides. Organic vegetables tend to be far healthier than non-organic products.

How to include fruit and vegetables in your diet

Both fruit and vegetables are great raw as snacks or included in salads. Grilling, roasting and steaming can all add flavour and soups are a perfect way to digest high quantities of vegetables. Making your own soups is easy, inexpensive and can be tweaked to your particular tastes.

Herbs and Spices

Dieticians viewed herbs and spices as the perfect way to add flavour and are a superb alternative to salt or fats. Herbs and spices can really alter the flavour of a meal, and as taste is the number one reason we like particular foods, this is very important. Often vegetables are one of the less popular items on a menu, so adding fresh garlic, ginger or chilli can really make them more appealing. Dried herbs such as oregano, mustard powder and cumin have a similar effect.

Altering your diet can improve your life

By making some straightforward changes to your diet you could significantly improve your quality of life. People who are lacking in vitamins and minerals usually require energy, suffer from muscle and joint pain and a variety of other medical issues. A healthy lifestyle and a healthy diet are also linked to better overall mental health and wellbeing. Happy and content people leading far more fulfilled lives and continue on a path of healthy eating and a healthy lifestyle.

A healthy diet and the workplace

Workers that have a healthy diet have less time off sick and are more productive during their working day. It can often enhance the chances of career progression, leading to increases in salary. Promotion and recognition for your work also help to boost confidence which will again have a positive effect on your overall health.


Eating sufficient quantities of fruit and vegetables has a positive impact on every aspect of your life. It reduces the chances of cancer and other severe conditions. Overall wellbeing both physically and mentally will lead to better relationships with loved ones, friends and colleagues, which inevitably leads to a better quality of life. Fruit and vegetables moreover the vitamins, minerals and fibre that are contained in them as essential for long-term wellbeing.

Written by Ashley Grace

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