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This time of year is when illness abounds, people start to eat comfort food and the clothing layers start to become a lot more forgiving than the old summer dress. It becomes a lot easier to make a spaghetti bolognaise for dinner than a fresh healthy salad, which means your daily intake of veggies has gone from an abundant 4-5 serves every day during summer to 0-1 serves a day during winter.
But it is easy to keep your veggies up during winter, as soon as you know what a serve is. Not only are you doing as you are told, but you are helping keeping off the winter weight by “buffering” your meal with veggies.
One serve of vegetables is any of the following:
½ cup cooked green or orange vegetables (e.g. broccoli, carrot, spinach, pumpkin)
½ cup cooked, dried or canned beans, peas or lentils
1 cup of green leafy vegetables or raw salad vegetables
½ cup sweet corn
½ medium potato or other starchy vegetable (sweet potato, etc)
1 medium tomato
So here is how you can bump up your daily intake during winter: