That’s it, you’ve declared it…”I’m eating healthier this year! No more fast food, no more empty calories, watch out veggies, here I come!”
From a health standpoint, vegetables are an unbeatable food: naturally nutrient-rich; low in calories; high in fibre and packed with disease-fighting phytonutrients. All types of vegetables can be nourishing and delicious – fresh, frozen, and juiced.
But are you getting enough?
To maximize your health with vegetables, nutrition experts suggest at least 5 – 7 servings per day – but why stop there? With so many ways to enjoy them, you could easily eat vegetables at breakfast, lunch, dinner and snacks. Here are a dozen daily ways to treat yourself to good health!
- Asparagus: Saute in olive oil with garlic and a hit of lemon zest for a refreshing and seasonal dish. Roasted asparagus is a great finger food for snacking on!
- Broccoli and cauliflower: Versatile and very healthful – eat them raw (with dip if
you like) or cooked, in a salad or even a slaw.
- Carrots: Sweet, crunchy, good for your teeth, eyes and heart! Perfect raw (as a snack or salad) or cooked in a stew (I grate them into my chilli).
- Peppers: Green, red, yellow, orange or even purple! Enjoy peppers in a salad, stir-fry, or casserole or as a snack.
- Spinach: A salad of baby spinach leaves with pears or apples can turn anyone into a real spinach lover.
- Onions: The zesty onion family (scallions, leeks and garlic, too!) offer some powerful antioxidant nutrients.
- Peas: Fresh or frozen, peas are a treat to eat and they are very popular with small children.
- Beets: If you’ve never liked beets, try them in a new way – like roasted, grilled or lightly steamed in the microwave. They increase inflammation-fighting nitric oxide.
- Mushrooms: Just a mushroom or two adds rich flavour to a casserole, soup, stew, stir-fry or even a tossed green salad.
- Leaf and romaine lettuce: Rule of thumb for a healthy salad – the darker the green or red the lettuce leaves, the more nutrients you get.
- Green, yellow or purple beans: Like their pea ‘cousins,’ beans offer some fibre and a little bit of protein, along with vitamins and minerals.
- Tomatoes: Cooking increases the availability of some cancer fighting nutrients – so enjoy canned sauce, paste and chunks.
Many people don’t eat vegetables until dinner. Make a commitment to your health – Check off the new ways you want to try to enjoy more veggies during the day:
I can add vegetables at breakfast by:
□ Adding vegetables like spinach, mushrooms, onion, green or red peppers to an omelet
I can add vegetables at lunch and snack by:
□ Adding leafy greens, cucumber, or peppers to sandwiches
□ Adding different vegetables to a green salad, like broccoli, green beans, asparagus or peas
□ Adding a bag of sugar snap peas, carrots, peppers, celery and/or zucchini sticks to my snack
□ Adding extra vegetables to soup
□ Choosing kale chips instead of potato chips
If you’re dedicated to improving your health whether it’s losing weight, lowering your cholesterol levels or reducing your cancer risk, including veggies in your day is imperative.
If you need to be held accountable for the lifestyle changes you are making (and most of us do), send me an email, I’m happy to help.
In good health,
Cheryl Wahl, RHN
Certified Professional Cancer Coach
Cancer Exercise Specialist
