Table of contents:
- 1. Enter vegetables in your favorite menu
- 2. Fruit can also be a complement to cooking
- 3. Recognize how to prepare a good vegetable
- 4. Make vegetables and fruit as snacks
- 5. Make it up smoothies or juice
As one type of food that health experts always recommend because of its benefits for the body, vegetables and fruit are also foods that are often not liked by most people. Not a few children to adults who eat less or even no fruit and vegetables because they do not like it. If then you think those who don't like vegetables and fruit can take supplements to completely replace their nutritional intake from vegetables and fruit, then this is not a good way out.
There are several ways you can keep eating vegetables and fruit without feeling tormented.
1. Enter vegetables in your favorite menu
If you or your family members don't like vegetables in the form of special vegetable dishes (such as cah kale or spinach) then you can work around this by including vegetables in your diet and your family's diet. For example, put sliced cabbage, mustard greens, and carrots in your favorite fried rice or fried noodles. You don't need a lot, start with a small portion of vegetables. If you are familiar with the taste, you can increase the amount of vegetables.
Make sure you cook the vegetables properly. If you want to mix vegetables in your diet, don't overcook the vegetables because in addition to their less fresh texture, the vitamins, minerals and important nutrients in them are also reduced.
2. Fruit can also be a complement to cooking
Sweet and sour sauce using pineapple or chili sauce with a mixture of young mango are several types of dishes that include fruit in their basic ingredients. You can use this method to familiarize yourself and your relatives for eating fruit. Although there are not too many types of fruit that you can use with cooking, usually fruits such as pineapple, mango, lemon, and even avocado can be a basic ingredient for sauces or just as a complement. Even though the amount used is not much, this method is powerful enough to include fruit in your daily diet.
3. Recognize how to prepare a good vegetable
Not all vegetables are good to eat 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 so they are easier to digest. For example kale, spinach, and broccoli. Knowing vegetable processing techniques can help you maintain the nutrition of your vegetables while producing delicious dishes and increasing your appetite.
For example, a good broccoli cooking technique is method blanching. This is a method where you boil the vegetables in hot water for about 2 to 3 minutes and then dip the vegetables in cold water. This method will maintain the crunchy texture of the broccoli while ensuring that the nutrients in the broccoli are not lost due to processing
4. Make vegetables and fruit as snacks
One of the reasons why you, your child, or your family members don't like vegetables may be their taste. Vegetables sometimes have a bitter or unpleasant taste. Fruits are also inferior 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 eat fruit as snack versus ice cream or chocolate. Fruits such as bananas, mangoes, papayas, and oranges are types of fruits that taste predominantly sweet. Choose these types of fruit as your daily snacks. Besides being rich in nutrients that are good for the body, fruit also contains fiber so that it keeps you full until it's time to eat big again.
In addition, the calories in fruit also tend to be few and low in fat. One bar of chocolate can contain up to 200 kcal, while one medium banana weighing 50 grams contributes 50 kcal of calories. Apart from fruits, vegetables like baby carrot can also be used as a snack. clean up baby carrot and place in an airtight container in the refrigerator. Make sure these healthy snacks are within your reach ahead of other snacks.
5. Make it up smoothies or juice
One easy way to eat vegetables and fruit is to change their shape to smoothies or juice. Now there are more and more outlets smoothies and juices, you can easily find these products. But if you want to try making your own juices, you can try mixing your favorite vegetables and fruits. Try making fruit juice first, then mixing it with vegetables. Try not to use too much added sugar.
