Today I want to talk to you about a healthy habit that is not only going to help you manage your weight, but also improve your overall wellbeing. This healthy habit is eating MORE. Yes you read that right! …specifically, eating MORE vegetables and fruits. Can you guess how many servings of veggies and fruits you should be consuming daily? Experts recommend 5 to 9 servings per day! When I initially heard this recommendation I was pretty surprised and realized I was getting no where near this amount. Are you?
Dont worry I’ve got you covered. Since changing my eating habits I’ve fallen head over heels in love with veggies and fruits discovering a variety of ways to get my recommended amount (and more) with ease every single day. But before I give you those hot tips, let’s talk about why the experts think we should eat more of this good stuff.
Vegetables and fruits are not only nutritious and delicious, but they are also naturally low in calories. Now that’s a big win! More benefits include fiber to keep you full longer and keep your digestive system happy 🙂 These foods can also reduce risk of disease and provide vitamins and minerals which keep you energized and healthy. I think these are all pretty great reasons to eat your veggies (I guess mom was right all along, as usual).
Don’t panic– vegetables and fruits are so versatile and easy to incorporate into any meal or snack. Here are my top tips on how to eat more vegetables and fruits.
[ HOW TO EAT MORE VEGGIES & FRUITS: ]
1. Juices and Smoothies – this is my favorite way to sneak in both veggies & fruits! (Be careful to read the labels & avoid added sugars and additives).
2. Soups– Great one-pot-meal!
3. Salads– Pile on the veggies!
4. Meatless Mondays – trade out one meal a week for a vegetarian dish.
5. Be Sneaky– chop veggies small enough to hide into sauces, burgers, meatloaves, etc.
6. Take Shortcuts– frozen veggies are just fine (and much easier to prep), pre-chop and wash your produce so it’s readily available to you, and if you buy canned watch out for BPA and sodium contents.
7. Recipe Re-do– Try making your favorite foods a little healthier (for example, add veggies to your omelets, make kale chips, use avocado instead of butter when baking)
8. Fill at least half of your plate with veggies
9. Try supplementing with green powder boosts for days where your on the go and really lacking in veggies.
10. DIY salad dressings! Swap the fattening, high calorie dressing and make your own
A few suggestions I’d like to leave you with are to aim for more vegetables compared to fruits. For example, if you consume 5 servings of veggies/fruits in a day be sure to try having at least 3 of those servings from vegetables and 2 from fruit. And when you eat out, don’t be afraid to ask for a side of vegetables or substitute your fries for veggies.
Do a little experimenting, try some new produce, and step out of your comfort zone. This one small change can lead to BIG results. It just requires a little bit of effort on your part but YOU CAN DO IT.
For meal ideas incorporating vegetables and fruit check out: