Vegetables and Fruits
Vegetables and fruits are packed with vitamins, minerals and antioxidants that can improve your overall health. It is also a great source of fibre which aids in digestion, works as a prebiotic and helps get rid of toxins in the body and aids in satiety to help you maintain healthy body fat levels.
Eat a serving of vegetables or fruits with every meal or snack or five servings of vegetables and fruits per day.
So we know fruits and vegetables are delicious, fibrous and chock-full of vitamins, minerals and antioxidants to help you keep you healthy. Plus relative to their volume, they are low in calories so they can fill you up and satisfy you with fewer calories than other foods can.
Eating a variety of fruits and vegetables is important to ensure that you’re getting the full spectrum of nutrients you need to maintain good health.
MOST IMPORTANT IS TO TRY TO EAT LOCAL AND SEASONAL.
So these veggies apply only if grows where you live, for instant if you are in India don’t go looking for kale and asparagus unless it grows there.
Here are just a few examples (mix and match what you get locally:
- Green: spinach, kale, kiwi, broccoli, green, apple, celery, asparagus, courgettes, cabbage
- Red: grapefruit, watermelon, red pepper, cherry, strawberry, radish
- Blue/Purple: aubergine, red cabbage, berries, plum
- Yellow/orange: yellow pepper, pineapple, butternut squash, cantaloupe, pumpkin
- White/Beige: banana, mushroom, onion, potato, cauliflower, jicama, garlic
The reason we give you the option of eating vegetables or fruits with every meal and snack or eating five servings of fruits and vegetables per day is that it gives you some flexibility while ensuring that you are still getting the overall nutrition you need.
The reason we give you the option of eating vegetables or fruits with every meal or snack or eating five servings of fruits and vegetables per day is that it gives you flexibility while ensuring that you are still getting the overall nutrition you need.
Other tips to ensure that you’re getting enough fruits and veggies each day:
- Buy pre-chopped or packaged fruits and vegetables to help save time.
- Buy fruit and vegetables when they are in season for better flavour, higher nutrient levels, and better prices. You can even buy in bulk and freeze them to use throughout the year.
- Speaking of frozen fruits and veggies, those can be a lifesaver when you’re short on time and can’t get to the store, and they often have nutrition since they are packed and frozen at their peak.
- Add vegetables to foods that you’re already eating as spinach, and mushrooms to your eggs; pumpkin to your curries, grated carrots and onions to your homemade burgers; your favourite herbs to almost anything you cook.
- Use vegetables as substitutes for other foods. Instead of using refined pasta, swap it for courgette, carrots or sweet potato noodles.
- Keep meals simple, to save time, the gentle sauteing process can take less than 10 minutes to cook some broccolini. Add in a few tomatoes to the pan and a handful of sprouts and you have a plate of food. Simplicity is key
- If time is an issue for you then batch cook your favourite meal and stock them
- On Sunday, take 30 minutes to pre-wash and chop some veggies to help you on your busiest days.
- Get a mandolin to make boring veggies look and taste better- being creative with texture and colour will boost your confidence with the food. (Just mind your finger)
WHAT ABOUT FRUIT?
Now I know there’s so much controversy when it comes to fruits and everybody has their opinions but fruits is a fantastic and healthy part of a balanced eating strategy. Especially think local- I remember the juicy mangoes, guavas, litchis and wild berries when growing up. Local and seasonal fruits give more than just a handy snack. It contains a lot of nutritious antioxidants which I would never ask you to deprive yourself of. I don’t believe we should anyway.
However, do keep in mind that fruit is rich in simple sugars, which are quickly released into the bloodstream to increase blood sugar and insulin levels. For that reason, if you have blood sugar or insulin- control issues it’s important to be mindful of how your body reacts to high sugar, low fibre fruits like watermelon and grapes.
Also, regardless of your metabolic health, eating fruit along with a source of protein and or fat can help control the release of sugar into the bloodstream to prevent fat retention and help you feel fuller longer.
Some great pairings are a dollop of nut butter or 4-5 whole almonds with apple, bananas or other fruits.