Do You Struggle With Eating Enough Fruits and Vegetables?
If you are used to eating a largely meat-based diet, adapting to a plant-based diet can be strange at first. I’ll be honest, training your palate to enjoy all the different tasting vegetables can be a challenge. But not to worry because I am here to help you out! Plant-based or not, if you are looking to include more fruits and vegetables into your diet, you have come to the right place!
Eating more fruits and vegetables doesn’t have to be all about salads and juice. And it also doesn’t have to be difficult to include them in your meals. There are tons of delicious ways to eat fruits and vegetables!
Why Add More Fruits and Veggies to Your Diet?
The leading causes of death around the world (according to WHO) are coronary artery disease and stroke. Sadly, in the past 15 years, the number of people dying from these preventable diseases has only increased. Education and research surrounding diets are at a high, yet first world countries are slowing eating themselves to early and preventable deaths.
Doctors and research worldwide largely agree that a “heart healthy” diet includes zero red meat, little to no dairy and plenty of fruits and vegetables. In fact, Harvard Medical School states that eating red meat, especially processed meats, “contributes substantially to premature death”. Largely, increasing your fruit and vegetable intake is your best defence against preventative disease.
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Benefits of eating the rainbow.
Science has shown that the higher the intake of fruits and vegetables, the lower the chances a person has for developing heart disease and stroke. In addition, diets rich in vegetables and fruit have been shown time and time again to lower (and maintain) blood pressure. Research has shown for years now that vegetables and fruit (especially leafy greens) helped to reduce the risk of type II diabetes. Therefore, it is safe to conclude that eating a diet rich in plants contributes greatly to a longer, healthier life.
Here are my 5 easy tips to have you eating more fruits and vegetables:
- Avocado Toast. Who doesn’t LOVE avocado?! Mashing up a ripe avocado and spreading it on toast is a healthy and delicious start to your day. There are lots of different ways to mix up your avocado toast each day as well. Here are some of my favourite recipes:
- Smoothie Bowls. Smoothie bowls are a quick and easy way to sneak more vegetables into your diet. Many people find vegetables rather intense in flavour and, as a result, they shy away from eating them. Therefore, mixing vegetables with the sweetness of fruit makes vegetables easier to consume. Here are some super yummy and easy smoothie bowls to help get you started:
- Have a fruit bowl. My whole family experienced a big difference in our fruit consumption when we started having a large fruit bowl on the table. Having a large bowl of fruit available and insight increases the odds that you will reach for the fruit when you’re hungry. Ideally, keep the fruit bowl where you can see it. Teach yourself to turn to the fruit bowl first when your stomach is growling. Ultimately, if you’re going to be snacking, better to be snacking on fruit than junk food!
- Soup! Eating more soup is another great way to increase your veggie intake. Soups and chilis are a delicious and no fuss way to bring vegetables to your meal. Also, soup is a great meal for fussy eaters. Simply hide extra vegetables in a smooth and creamy pureed soup, and everyone is none the wiser. Here are some of my favourite plant-based soups:
- Loaded Potatoes. Potatoes are a staple for both omnivore and plant-based diets. However, most people rarely move beyond dressing their potatoes with a little butter. Baked white and sweet potatoes loaded with extra vegetables are an excellent way to get more vegetables into your diet. Remember, add colourful veggies to not only brighten up your potato but gives a nutritional boost as well. Looking for inspiration?
Add more colour to your plate.
Firstly, when trying to increase the number of fruits and vegetables you are eating, focus on adding more colour to each meal. Instead of thinking about the unhealthy foods you may have removed, think about the beautiful colours you are adding! The more vibrant your plate, the more nutrition you are taking in. Remember, a vibrant and colourful plate equals a healthier meal and, as a result, a healthier you!
Finally, I suggest taking your time. Explore the grocery produce sections and commit to trying a new fruit or vegetable once a week. Ultimately, the goal is to have fun adding new food to your meals!
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