Consume vegetables and fruits in all meals of the day. Half of the five meals per day should be vegetables.
One portion is equal to 100 grams and can be, for example, a small bowl of salad, a carrot, or a medium piece of fruit.
You can use fresh, canned, frozen, or heated vegetables, fruits, and berries.
Prefer boiled or baked potatoes instead of fried potatoes. Potatoes are part of a varied diet, although not included in five meals a day. Potatoes contain more dietary fiber, vitamins, and minerals than white rice and pasta.
Legumes, seeds, spices, and herbs such as beans and lentils are not included in the five days. However, their nutrient values are often high, and therefore they are part of a varied diet.