Plan Simple with Mia Moran

A Doable Change Episode on Eating Your Veggies

November 9, 2018

Fruits and veggies are so important to our thriving health! I sometimes talk about what we could take out, but adding the 10 servings of suggested fruits and veggies a day is huge!!!!

  • Eating more fruits and vegetables reduces inflammation thus reducing your risk of chronic diseases such as heart disease and some forms of cancer.
  • The fiber in fruits and vegetables may help to lower blood cholesterol levels.
  • Eating more fruits and vegetables may help reduce your chance of Type 2 diabetes.
  • Foods that are rich in potassium like oranges and bananas may help you maintain a healthy blood pressure.
  • Almost all fruits and many vegetables are low in fat, calories and sodium.
  • Fruits and vegetables are naturally cholesterol free.
  • Eating whole fruits and vegetables adds fiber to your diet. Fiber fills you up, causing you to naturally make better food choices.
  • Woman of childbearing age or in their first trimester of pregnancy need folate (folic acid), a nutrient that is found in fruits and vegetables. Folate reduces the risk of birth defects during your baby’s development.

https://www.plansimplemeals.com/printables/10ways-veggies.pdf

Ten ways to eat more fruits and vegetables 

  • Have a salad every day for lunch & pack it in a jar for easy transport
  • Place veggie sticks on your kitchen table: carrots, celery, cucumbers, red peppers
  • Start the day with a green smoothie
  • Add veggies to non-veggie dishes – spinach in meatballs, radishes in tunafish, carrots and cauliflower in lentils
  • Bridge the gap with Juice Plus (Contact the person you know who sells juice plus, or email Mia and talk with her, mia@plansimplemeals.com)
  • Have fresh fruit for your afternoon snack
  • Start with plants when planning your meals — then fill in the rest
  • Top your toast with Avocado, tomatoes, or banana and almond butter
  • Make ice cream out of frozen berries
  • Keep your fruit bowl filled and on an organized counter