Vegetables.
Some of us love them, and some of us can’t stand them!
Love them or hate them, you can’t debate the positive nutritional benefits that they give us! Below are just a few of the health benefits of a diet high in vegetables.
- The are very rich in vitamins and minerals, fibers, antioxidants ( we need these to help curb free radicals that form in our bodies and cause some disease states) and phytonutrients ( not nutritive chemicals in plants that have a huge impact on your health)
- They are alkaline producing, meaning they help to balance the acid that protein and grains give to our bodies. Too much acid means the loss of bone strength and muscle mass! To ensure that you stay balanced, get enough veggies.
- They are full of fiber which helps to keep you regular and full longer, as well as feed your beneficial intestinal bacteria!
- They contain lots of water, to help keep you hydrated.
- Most vegetables are low on the glycemic index and won’t significantly alter blood glucose levels and insulin levels.
Vegetables should make up the base of everyone’s diet and are the foundation of a high quality and healthy diet. When you put vegetables at the foundation of your diet, you tend to have higher levels of dietary fiber, potassium, Vitamin C and E, folate and magnesium. Also, when your diet is high in vegetable consumption, you tend to eat less processed foods.
How do I know if I am getting enough?
We recommend a goal of at least 1-2 fist-sized servings of vegetables with every meal.
- Women should aim for 1 fist of vegetables at every meal
- Men should aim for 2 fists of vegetables at every meal
Start where you are now and build on it. You don’t have to go all in right away. Add a fist of veggies here and a fist there to reach your goal.
What if I don’t like veggies?
It’s true that some of us actually HATE vegetables!
Sure, we know that they are good for us, but with some people the thought of eating a piece of broccoli or a Brussel sprout can make them gag!
Do you know that many vegetables have chemical compounds that can make them taste bitter to some people?
The good news is that our palates can get used to flavors when we taste them over and over again!
Challenge yourself to try those veggies you think you don’t like! ( quite possibly more than one time)
Pair your veggies with some of your favorite foods! Add a few Brussel sprouts on your plate next to your favorite steak or saute some onions for the top of that steak!
Learn different ways to prepare those veggies. Have you ever tried roasted vegetables? Roasting vegetables brings out so much flavor that you may actually learn to love them this way. You can roast almost any vegetable.
However you can, try to incorporate veggies into your already existing favorite meals!
Do you have a favorite chicken casserole recipe? Throw in some broccoli next time. Do you love scrambled eggs? Have you ever tried them with some diced and sautéed peppers and onions? You can easily throw a handful of spinach into your protein shake and not notice it’s taste at all!
There are tons of ways to incorporate these nutritional powerhouses into your diet!
We challenge you to try a new vegetable today! Go and cruise the aisles of your local grocery store or farmers market and pick out a vegetable you haven’t had yet ( or one you think you don’t like). Try cooking it in a way that helps to pull out it’s natural flavors ( like roasting it) or try to incorporate it into an already existing dish.
Who knows? You may end up with a new favorite food ( or at least one that you can tolerate)
Start where you are now. If you don’t eat any vegetables, try starting with having 1 every day, consistently. Eventually working up to those 1-2 fists of vegetables at every meal.
Whatever you do, just start! Your body will thank you for it.
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