HOW TO EAT MORE FRUIT AND VEG
It sounds obvious right? But eating more fruit and veg is one of the most common areas for improvement I see, I call it micro-nourishment.
Most often, diets teach us to focus on how much we are eating, that "calories are king" and flexible dieting with macronutrients is queen. When we are busy it’s simpler to only look at calorie intake as we grab a quick working lunch but as a nutrition coach, I find clients usually have a lack of emphasis on what they’re consuming. I’m talking about nutrients, vitamins and minerals. They are what make the difference in weight loss.
Why We Are What We Eat
The amount of food we eat is important, as we know that too little for too long can run havoc on our metabolism and hormones and too much, without strategy or optimal internal function, can breed weight gain... however what is arguably more important is WHAT you consume.
What you consume is an opportunity to fuel health - cellular health, meaning prevention of disease, graceful aging, energy, hormones and ultimately feeling and looking amazing now and the years to come.
Some of the best foods for cellular health include salmon, nuts and seeds, leafy greens (kale, spinach, arugula etc), eggs, berries and broccoli. All these are quite easy to get into your daily meals, I’ll go into detail of their nutrients later.
It can be argued that science is telling us we need on average about 9-13 servings of whole plant foods per day if we want to prevent chronic disease. A typical serving is only half a cup of cooked vegetables, one cup of raw leafy vegetable, or a medium-sized piece of fruit. It would be best to aim for every meal of the day to have about 3-4 servings of plant foods so that at three general meals per day (not including snacks), you would meet your serving requirement on a daily basis.
Fruits and vegetables are two areas that bring a whole lot of nourishment to the body as they are full of vitamins and minerals which are made up of phytonutrients.
Antioxidants are the most talked about phytonutrients which are compounds produced by plants to protect them from fungi, insects and disease. In our bodies they can be pretty magical. They can support skin, bone and heart health, vision and help prevent cancers. If you want more detail check out this article.
It's also interesting because after looking over hundreds of food logs, it's the place so many people are lacking in consumption.
Balancing Your Plate
I highly recommend that you write down what you are eating for a week (weekend included too) and take note of where your intake is currently. What you think you are doing, isn't always what you actually are doing and this will help you see the gap (if there is one).
Often the star of our plate is the protein. Sure, this is definitely important, especially for muscle building. But what is more important is the balance on your plate; if you’re just eating a pile of chicken and 1 vegetable, you’re not getting a variety of nutrients there. You should think of it more as ½ of your plate: fruit and veg, ¼: Protein, ¼: Grains. Try to mix these up, don’t have peas and carrots for every meal.
When it comes to vegetables and fruits a simple rule of thumb to start is to aim for (per day):
A minimum of a handful of greens
A minimum of 4 different vegetable servings - varying in colors
A minimum of 2 different fruit servings
Eating the rainbow daily (this can be a fun game)
*remember - these amounts listed are general guidelines and minimums.
Next comes the HOW, so here are some recommendations:
Start at breakfast. Make sure breakfast has a fruit or veggie (or both).
This can be as simple as a banana and berries with some yogurt or if you have more time, a tomato and spinach omelette.
2. Wash and cut up your produce items for the week then place them at eye level in the fridge
This saves you time in the long run, there will be no excuse when you are rushing the dinner! If they’re at eye level they become an obvious snack whenever you open the fridge. It’s so important to wash all the produce to get rid of dirt and chemicals.
3. Make a sheet pan of veggies for the week - easy to add to meals
Similar to washing and prepping your produce, it’s gonna save you time after work when you just want something easy. You can also add them to your lunch box as a healthy grab and go option. Aim to have a mix of colors on there, then the decision making is done for you early!
4. Pre-make a large salad - you'll more likely choose what's ready and prepared!
I recommend making the dressing on the side, if you leave it on there the salad leaves can wilt. A squeeze of lemon can also make fresh veggies last longer.
5. Always keep frozen fruits and vegetables on hand
This saves a run to the shop if you’ve forgotten about picking up fresh ones. Frozen fruit and veg are still packed with nutrients. Frozen spinach is great for cooking because you get more for your buck with it all packed down!
6. Add a side salad to lunch or dinner
You can use that huge salad you prepared on Sunday! A salad is a great way of getting a variety of veggies with minimal effort. A lot of people think salads can be a bit dull but look up recipes online for inspiration, they can be so much more than just lettuce! A favorite of mine is this raw broccoli salad, it lasts really well in the fridge!
7. Sprinkle nuts and seeds over dishes
This could be on sides, salads or plain veg. If you toast them in a dry pan or on a baking sheet they go slightly sweeter and add a crunch to your meal. Also, Did you know that if you soak nuts and seeds they can be easier to digest? I love making a cashew cream or walnut ‘mince’ by soaking and blending the nuts.
8. Eat a smoothie a day - blend them in, my favorites are:
Using a base of steamed (then frozen) cauliflower or zucchini - makes the smoothie creamy and can't even taste them
Fennel root - high nutrient add with minimal taste
Handful of greens / kale
Beets - most people think they taste like dirt but adding a small roasted beet to a smoothie can help you cover the taste and reap the nutrients
Vary your base of fruit - frozen fruit is much less expensive for the quantity - Trader Joe's has some great organic fruit, I love dark cherries, mango and mixed berries
Where To Find Vitamins and Minerals
It’s important to know which foods are going to supply your body with what. There’s so much out there I know it can be overwhelming, so I’ve narrowed it down to a few. If you want a more detailed list, this is a great source: WebMD
Vitamins
A
Good for: Vision, immune system
Foods: Sweet potatoes, carrots, spinach, mango, grapefruit
B5
There’s a lot of B’s, this is just one example!
Good for: Turning carbs, protein and fat into energy
Foods: Peas, mushrooms, kale, cauliflower, bananas, oranges
C
Good for: Protect against cell damage, boost immune system and producing collagen
Foods: Bell peppers, broccoli, tomatoes, citrus fruits, kiwis, strawberries
D
Good for: Bones, muscles, immune system and sending signals between the brain and body
Foods: Mushrooms, spinach, avocado, bananas, oranges
E
Good for: Immune system
Foods: Butternut squash, beet and spinach greens, blackcurrants, blackberries, raspberries
Minerals
Iron
Good for: Red blood cells and pregnancy
Foods: Beans, peas, dark green green veg, watermelon, dates, pistachios, pumpkin seeds
Magnesium
Good for: Heart rhythm, muscle and nerve function, bone strength
Foods: Potatoes, swiss chard, okra, figs, papaya, peanuts, pumpkin seeds, almonds
Fiber
Good for: Digestion, lowering cholesterol and regulating blood sugars
Foods: Lentils, peas, avocados, apples, raspberries, chia and flax seeds, dried coconut
Chromium
Good for: regulating blood sugars
Foods: Broccoli, potatoes, brazil nuts, hemp seeds, macadamias
Calcium
Good for: Bone growth and strength, blood clotting.
Foods: Soy beans, spinach, bok choy, sesame seeds, almonds
Happy Nourishing!
I hope this encourages you to take a new perspective to your day to day nutrition as you seek to eat the rainbow each day. This season of summer that's upon it makes it a great time to start and build up consistency for the darker months that follow.
I love teaching about nutrition and understanding the wonder of fruits and veggies is a great place to start for your general health. If you have specific issues or goals, why not get in touch for a chat? We offer a complimentary call to see how you’re doing, from there it’s up to you whether to get nutrition coaching, no pressure.