edamame salad header

what you should know about fruits & veggies

June 12 2017 by Jess

Everything you need to know about fruits and vegetables!

salad jar

Why do we need fruit & vegetables?

Fruits and vegetables are natural nutrient powerhouses! They contain the vitamins, minerals, phytonutrients and fiber needed to power the billions of chemical reactions our body produces every second of the day. Fruits and veggies contain the information that our bodies need to allow them to keep working the way they were meant to.


What should I consider when buying fruits and vegetables?

There are 3 major things you should look for when you are buying fresh produce. Before purchasing anything ask yourself these questions:


Is it locally sourced?

If the produce is locally sourced, it will generally contain more nutrients than produce that has been flown overseas. When produce has a longer traveling time, it has less time to spend growing in the ground and creating nutrients!


Is it organic?

The World Health Organisation (WHO) publishes a list of the 12 crops that are the most heavily sprayed with pesticides and a list of the 15 least sprayed crops to help you make smart product purchases.

buddha bowl
green smoothie bowl

What are some tasty ways to sneak more veggies into my diet?

For people who don’t like veggies (especially kids!), it’s smart to incorporate vegetables into recipes where you won’t even notice them! A few of Jess’ favorite ways to sneak more veggies into your daily diet are:

  • Smoothies
  • Soups
  • Stews
  • Cakes
  • Brownies
5 ways to nail your 5 a day
Jess golden berries

Get your vitamin fix with these delicious snacks, made right here in the graze kitchen with real fruit and veg! Look out for our treats that tick off a portion of fruit, and a source of protein with our handy badges.

Jess, graze nutritionist
Jess food

By Jess, graze nutritionist.

Our nutritionist extraordinaire, Jess trained at the Institute for Optimum Nutrition and is a registered practitioner with the British Association for Applied Nutrition & Nutritional Therapy. She's the creator of our health badges, to help you choose the snacks and boxes that are right for you. Check out everything from Jess on our blog, with recipes and tricks to help you keep making better choices, or go to her website at jessntom.com for even more.

view all posts by Jess

more from the graze blog