Eat Your Veggies
Did you know that for optimal health, we’re supposed to get in 6-9 servings of vegetables and fruits daily? On average, only about 27% of Americans get in 3 servings of vegetables a day. I know we can do better than that!
Given that I typically recommend people limit their fruit intake to 2 servings a day that leaves about 4-7 servings of vegetables to get in.
Why you may ask?
Fruit and vegetables contain antioxidants and phytochemicals that help reduce the risk of chronic disease by reducing inflammation, improving circulation and cellular health. They also contain fiber which is both supportive for gut health, detoxification (and yes, I mean they literally help move the shit out!) and is a low calorie way to help with satiety. That's a win for the waist!
The only thing is… you have to get them in. And I know from experience, this can sometimes feel tricky. If this feels overwhelming to you, you are not alone. I promise you though, with a little planning and prepping, you can do this!
Here are a few simple, tried and true ways to get these nutrient dense darlings into your daily routine.
Include some veggies with your breakfast - add spinach or arugula to your eggs, add a handful of kale, spinach or romaine to your smoothie, cut celery, carrots and parsley and add them with some walnuts to cottage cheese, add braising greens or a couple tablespoons of fermented vegetables to soup, broths or sausages.
Have a big salad for lunch with leafy greens, chopped vegetables and roasted root vegetables. You’ll be surprised at how quickly you can get 3-4 servings into this one meal.
Make my favorite Green Drink recipe to get in the greens. This is also a wonderful way of building in some veggie variety with things you may not be grabbing for on a regular basis (like dandelion greens).
Eating out… order a vegetable. Either a starter salad or side to your main dish. It will help you feel satiated and enjoy your meal all the more.
Get The Local Foods Wheel. This is a handy and pretty information-packed reference that you can hang in your kitchen. You’ll see what’s in season where you live for easy planning and inspiration.
Prepare veggies early in the week so they are easily accessible for building a quick meal around and easy snacking. Here are my favorite ways of doing this…
Wash and dry leafy greens (I recommend using a salad spinner with a pull cord) so all you have to do is grab them at meal time. Salad making becomes so much easier.
Roast vegetables with some olive oil, sea salt and chili flakes or white pepper if you like things a little spicy.
Cleaning, cutting and storing celery, carrots and radish in water (this is old school - it leaves them easily accessible and deliciously crunchy).
Don’t forget to set yourself up for success. If you’re currently in that 27% statistic and only getting in 3 servings of veggies a day, start to increase that gradually (aim for one more serving per day and increase that each week until you hit 9). By setting a small and realistic goal helps to feel successful… and it’s much easier to build on success.