Vegetables, fruit and berries add colour to your plate

Vegetables, fruit and berries add variety, flavour and colour to your meals. Of course, we’re all already familiar with their health benefits. However, only a small proportion of higher education students eat the recommended amount, or at least 500 grams, of vegetables, fruit and berries a day. Check out our tips below to increase the amount you eat.

Have more of what you already like

Start by figuring out what vegetables, fruit and berries you already like. Adding these to your diet is usually the easiest way to increase your fruit and vegetable intake.

Try to include vegetables, fruit and berries in every meal. This way, you can achieve the recommended amount almost without noticing. For example, you could add berries to your breakfast, have a side salad at the student restaurant at lunch and a piece of fruit with your afternoon snack, eat a couple of carrots with your dinner, have tomato and cucumber on your sandwiches in the evening and maybe drink a smoothie.

Different types of products mean more options

Many people enjoy having fresh fruit and vegetables as such, but there are other options that you may prefer. These include convenient canned and frozen vegetables and fruits, either singly or in mixtures. Fruit and berries are also available pureed, juiced and dried.

As well as a traditional side salad, you can also add vegetables to your food while cooking. Your meal could include a warm side of vegetables (boiled, for example), and you can add almost anything to pureed soups and smoothies. What might you try next?

500 grams a day on a student budget

Luckily eating fruit and vegetables doesn’t have to be expensive. Do you already choose what’s in season? Fruit and vegetables that are in season are not only tasty, but often inexpensive as well. Spring means cucumbers and tomatoes, in autumn it’s apples, and in winter citrus fruits. Inexpensive options throughout the year include root vegetables and cabbages, of which there are many different kinds – or when was the last time you tried kohlrabi?

Frozen fruit and vegetables are other attractively priced options. With frozen products, there’s virtually nothing to throw away during preparation as everything’s already been peeled and pre-prepared. And don’t forget the wide variety of side salads available at your student restaurant. They provide a great range of vegetables for one of your daily meals.

What if you don’t like fruit or vegetables?

For some of us, eating fruit and vegetables can be difficult. Maybe you didn’t have a chance to get accustomed to their taste as a child. For others, just having different textures and flavours in food can be challenging. Fortunately, even as an adult it’s not too late to learn to like new foods. If you’re not very familiar with a particular food you can first try it yourself by using your senses – more than just taste – outside of actual mealtimes.

You should use neutral terms when talking about the food and find out how it looks, smells and feels and – yes – even how it sounds. Try popping an unfamiliar food into your mouth to feel its taste and texture, but remember you don’t need to swallow it if you don’t want to. However, when they’re relaxed and calm many people find themselves able to eat new foods at least in small quantities. Keep in mind that getting used to new flavours always takes several tries.