Why should we eat more fruits and vegetables? Adding more live foods such as fruits, vegetables, roots and nuts to our daily menu will infuse our bodies with nutrients we need to function properly. Most of us are going around under nourished and chronically fatigued due to a poor diet lacking in vital nutrients we all need.
We've all heard the recommendation of getting at least five servings of fruits and vegetables every single day. This can be a little tough for some because we are talking about clean raw foods, not fruit pies or apple turnovers. The reason for eating these foods is to provide more nutrients to our bodies for better health and vitality. In order to achieve this, the live foods we eat should be in their natural state.
While some processing of our foods it alright, be sure not to go overboard. Tired of plain apples, try some low sugar apple sauce or some steamed or baked apples with a little cinnamon added, but try to avoid the apple pie.
A little common sense can go a long way. Here are 10 easy ways to begin adding more fruits and vegetables to your diet today!
1. The easiest way to is to enjoy a salad. I prefer to make my salads at home and carry them with me versus eating at a salad bar because it is cost efficient to create your own salads and you get to pick the ingredients. A salad can be a 'kitchen sink' dish that can provide you with a power packed, nutrient dense meal in minutes. My salads usually include: three types of lettuce and or baby spinach, tomatoes, cucumbers, red onions, garlic, celery and carrots. Create a very healthy salad dressing with olive oil and seasonings and you are on your way. I will also add protein usually left over from other meals. Had steak last night and have a little left over? Dice it up and add it to your salad.
2. Enjoy fruits and vegetables as quick snacks for instant energy that lasts. Many fruits come in a single serving size so nothing could be more convenient. Grab an apple or a banana on the way out the door. Or if you prefer, slice up some live foods like apples, melons, carrots and celery and have them nearby in a baggy ready to munch on when you feel the need for a snack.
3. Start your day with a healthy dose of raw foods by enjoying fresh juice or a breakfast smoothie. This is a quick and easy way to start your day with very little mess. I like to have the items I plan to add to my smoothie or juice already cut, chilled and ready to process. If you decide to go with a smoothie you can easily add a little body to your drink by including protein powder or a tablespoon of nut butter. This will not only add more flavor it will also add some healthy calories to help sustain you longer.
4. Visit your local farmer's market. You will be surprised at how much better the fresh produce grown by your local farmer's is over what you may find in a regular grocery store. Produce from your local farmer's market usually has much better flavor, texture and is fresher because it doesn't have to be shipped. In most cases you will usually find much lower prices than what you would pay at a regular store as well. This is a great way for you to support your community, get to know the farmer's in your area and take strides towards improving the nutritional value of your diet.
5. How about homemade vegetable soup? No unnecessary ingredients, additives or preservatives, just delicious vegetables that you pick yourself. There are plenty of low sodium, non-fat soup stocks available today so creating your own soups should be a snap.
6. How about adding frozen fruits to your desserts. Instead of a huge bowl of ice cream or frozen yogurt, have a scoop of your favorite frozen treat and add in some frozen grapes or banana slices. I like to enjoy non-fat regular yogurt with a cup of frozen berries for dessert. Freezing fruits gives it a whole new feel that most children will enjoy.
7. Add vegetables to your sandwiches. I usually add a rather generous amount of lettuce and tomatoes to my sandwiches. It gives the sandwich much more flavor, texture, crunch and a few extra calories that helps me stay satisfied longer.
8. Season your vegetables. I love my veggies unseasoned as I enjoy the natural flavors of these types of foods. But for picky eaters, adding a little flavor can go a long way. Don't soak your foods in oils, sugars and salt, instead infuse your veggies with fresh herbs and spices.
9. Don't think about it, just do it. The longer you sit there and debate over whether to eat the fresh melon you sliced up yesterday or to grab a hamburger, the more time you have to talk yourself out of the more nutrient dense meal.
10. Get everyone's input. If your children don't care for fruits and vegetables, take them to the farmer's market with you and let them pick out something new to try. Chances are they will be more eager to try something they picked for themselves.
Incorporate a few of these ideas and you will have everyone in your family eating more fruits and vegetables in no time.
By just using 3 or 4 of these ideas you will increase your family's nutrients, energy and wellness in just a matter of days.
Many people begin growing their own items at home once eating more live foods becomes a way of life. You don't need a huge garden, for many raw items all you need is a little space on your window sill.
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