by Brian Tuck

Getting your 8-10 fruit and veggie portions per day is not as difficult as it seems

When dinning out, we easily fill up on massive portions of everything, but when it comes to eating more fruits, vegetables, beans and grains per day, it's suddenly appears to be an unrealistic task to fit it all in. When we are on the go everyday, the options available to us  are staff room vending machines, food courts or  service centers on long road trips. Healthy? Not so much.  It's all about planning ahead. Follow these easy tips to load up on your healthy food portions throughout your day.

Sneak it in throughout the day

-Make it a habit to never leave the house without carrying two pieces of fruit (dried or whole) and a handful of unsalted nuts in your briefcase or bag. There is more energy in one banana than in a chocolate bar, so it really does satisfy!

-Drink pure fruit juices if no solid fruit is around. If you are one of those that avoid juice because of the sugar, this rationale is contradictory if you put sugar in your coffee, drink soft drinks or eat desserts three times per day. At least the fruit juice is also a fruit portion, but good to check that there is no added sugar.

-Ditch the white bread, one slice of whole grain bread is considered one whole grain portion, so why not opt for two pieces for breakfast? Add some natural peanut or almond butter for some protein.

-Calcium enriched foods are available in soymilk products and some juice brands if you don't want to be stuck drinking three glasses of milk per day. Your sinuses will also thank you. Calcium can naturally be obtained through dark green leafy vegetables as well.

-Look for whole grains in your cereals. If the cereal in your bowl has the colors of a gay pride flag it's probably not good for you. Sprinkle a couple of teaspoons of wheat germ on your yogurt or cereal to load up on more whole grain.

-Eat quinoa, millet or bulgar as side dishes with your meals. Brown rice or whole wheat pasta instead of white.

-Popcorn is a whole grain too! Even if there is a little butter, it's better for you than anything else they are selling at the cinema. You can even sneak in your own or bring some dried fruits and nuts to snack on instead.

-Choose a bran muffin with raisins instead of the sausage sandwich if you are stuck ordering your breakfast to go.

-If you feel that fruits and vegetables are not very filling, high density veggies like carrots are a great way to feel more full instead of a bag of chips.

-Fill up half your dinner plate with vegetables. Yes, cut that meat portion in half before you prepare it. A portion of protein doesn't need to bigger than the size of your fist. If that makes you feel less of a man, then use a steak knife to cut your tofu or fish.

-Stuck ordering fast food? Order a pizza with extra vegetables, it's better for you than something that comes in a bucket anyway.

-Bring your own lunch to work, you'll have more control on what goes in your belly and save some cash in the process.

-When dining out, ask for your fries baked, not fried. Some restaurants will do this! Get a baked potato with some low fat sour cream for an added dairy portion.

Your mom used to sneak your peas in your mashed potatoes all the time,  get creative.

Retrain your palate

Give these tips a try and if you are still not able to meet all the recommended portions per day, the fact is you tried. You probably met the target closer than before and are in a much better position to reduce your risk of Type 2 diabetes, heart disease and certain types of cancers. If eating unhealthy is a learned behavior, so is eating well.  The potential to retrain our eating habits and palate is always available to us.

Eating healthier doesn't have to turn us into purists either, small efforts throughout the day go a long way. There are no major life adjustments here, just more awareness. Keep everything in moderation and what we can't balance in the morning, there is always the afternoon to catch up. Food for thought.