Okay…. it’s not the 1st January. So what! You can still start a new health goal.

Hopefully you have already read my first article on 2025 on New Year’s Resolutions. Hopefully your way to getting your blood pressure checked or have already done so and have started making small changes. If not, get on with getting that checked!

Your next goal to consider working on is increasing variety of fruit and vegetables. If you are already having at least 5 portions of different fruits and vegetables a day (that isn’t easy to achieve for the average person so well done!!)…you can go ahead and jump straight to the comments sections to answer the following question:

What do you believe is the most underrated fruit or vegetable, and how do you enjoy it?

Are fruits and vegetables really that important?

Yes. You are at risk of vitamin and mineral deficiency (specially Vitamin C), constipation, low energy, dehydration, weight gain, poor immunity and developing conditions such as type 2 diabetes, heart disease, stroke and even some cancers if you follow a diet completely void of very low in fruits and vegetables.

Can’t i just take a multi-vitamin?

Short answer- no. Unlike multivitamins fruits and vegetables are power houses for antioxidants, fibre, electrolytes and water, which are essential for maintaining overall health and preventing chronic diseases.

Antioxidants help protect your cells from damage caused by free radicals, which can lead to inflammation and various health problems.

Fibre plays a crucial role in digestive health, helping to regulate bowel movements, lower cholesterol levels, and control blood sugar levels.

Electrolytes, such as potassium and magnesium, are vital for muscle function, nerve signalling, and maintaining fluid balance in the body.

Incorporating a diverse range of fruits and vegetables into your diet can enhance your immune system, aid in weight management, and improve skin health. A colourful plate is not only visually appealing but also a sign that you’re getting a variety of nutrients that your body needs.

So, as you consider your New Year’s resolutions, think about ways to increase your intake of fruits and vegetables. Whether it’s trying a new recipe, adding a side salad to your meals, or simply snacking on fresh fruits, these small changes can make a significant impact on your health and well-being. Remember, every step towards a healthier lifestyle is a step in the right direction.

At Carbon Nutrition, we put an emphasis on NOT steering away from Afro-Caribbean foods in the hope of being healthier. Instead, we want to empower you to proudly incorporate more cultural foods and ingredients in your diet.

Luckily, we are spoilt for choice and variety when it comes to Afro-Caribbean fruits and vegetables. The main barrier with that is it can be expensive , not easily accessible or poor quality produce for those living in Western parts of the world. But there are ways around it

8 Ways to increase your Afro-Caribbean fruit and vegetable intake: Tips from a dietitian

• Soups, curries and stews can easily provide 2-3 portions of vegetables per serving. Including ingredients such as celery, carrots, christophine (cho cho) and onions are perfect ways to add extra vegetables into a meal

• Blend a combination of fruits and vegetables (in a ratio of 2 vegetables to 1 fruit) to make a smoothie. Limit to 200ml glasses at a time as it can be a lot of fibre (and natural sugar depending on the fruits chosen) to take all at once.
• Go halves with a family member or friend and buy your fruits and vegetables in bulk to make it more affordable.
• Fruit and vegetables don’t have to be eaten fresh. Tinned foods such as callaloo, jackfruit, beans and pineapple still count towards fruit and vegetable intake.
• Frozen fruits and vegetables have a longer shelf life than fresh and may be more nutritious as they tend to be frozen at the point of picking. Keep a supply of frozen okra and spinach which can be added to soups or stews.
• Add a handful per person of frozen mixed vegetables and herbs to plain rice
• If you need fruits to ripen faster, place next to a bunch of bananas. Equally, if you don’t want it to ripen quickly keep away from bananas.

Final tip

While it doesn’t officially count towards fruit and vegetable intake, herbal teas can be are a source of vitamins and minerals.

Examples include sorrel, ginger, lemon, cerasee leaves, bay leaves and moringa leaves.

You may need to avoid adding honey or sugar to the tea as this will add calories and will cause a jump in blood sugar

We have to end with this small reminder

Ground provision (such as yam, cassava, dasheen etc), white potatoes, plantain and green bananas do not count towards fruit or vegetable intake. These are counted towards carbohydrate intake

Blog post has been written for general information purposes only. For specialist advice please feel free to get in touch and book a free 10min consultation.