Are you eating your vegetables?
It’s that time of year again, we are approaching Easter, and along with the many Easter eggs and hot cross buns that have popped up on the shelves, the major supermarkets are also promoting foods for the Lent period of fasting. Many people I know are fasting and have uncomfortably increased their intake of plant-based foods they're not accustomed to, while the majority of my clients are also making healthy, guided transitions to incorporate as many plant-based foods into their lifestyle to attain their health goals.
The reason I promote the increase of plant-based fresh foods in the diet is due to the fact that the clients who walk into clinic are reflecting the present state of the common diet and lifestyle habits adopted by the rest of the Australian population. Which are not the greatest! The current recommended dietary intakes for Australian adults are 2 fruits and 5-6 serves of vegetables (see NHMRC guidelines).
Although the latest research conducted by the Australian Institute of Health and Welfare indicates startling numbers of adults are not consuming nearly enough. With an overall low of ONLY 5% of adults consuming a sufficient intake of both vegetables and fruit, with women more likely to eat more at 8% compared to 3% in men (1).
These shocking facts are also reflected in the number of client’s I see with gastrointestinal issues, liver toxicity, heart disease, obesity, inflammatory conditions, insulin resistance and hormone imbalances – being the most common ailments I treat among various others. The common underlying factor is diet. Specifically, not eating enough vegetables which are an ideal source of fibre, phytonutrients, vitamins, minerals, polyphenols and antioxidants. These compounds alone have been proven to help the above conditions and even prevent the most serious of diseases, including cancers!
So, this is where my job becomes interesting and fun! In cases such as these I create and recommend delicious tasting meals and snacks that incorporate more vegetables and plant-based foods, while remaining healthy and functionally appropriate to help treat or prevent disease symptoms. If you belong to the Australian population or are living in a westernized country, it is more than likely that you are also not getting your vital requirement of AT LEAST 5 serves of veggies a day too! So here are some delicious ways to get you started!
Here are some of my favourite ways to incorporate more nutritious plant-based foods into your day:
Hummus and veggies – I like cucumber slices, carrot sticks, celery sticks or broccoli florets with a drizzle of raw apple cider vinegar tossed through the veg to add more flavour, stimulate digestion and promote gut health.
Avocado dip and Carrot Sticks – research has shown that combining carrots with avocado promotes natural absorption of vitamin A – imperative for vision, skin health, gut health and immunity.
Edamame with sea salt - Are an excellent source of high-quality plant protein. One cup (155 grams) provides close to 17 grams of protein for less than 200 calories
Rice cakes with avocado & tomato – brown rice cakes provide all-important dietary fibre and low GI carbohydrates to help keep you feeling fuller for longer. Combined with these nutrient dense, delicious toppings for a great snack.
Miso soup with vegetables – A warming and tasty light soup, Miso is rich in essential minerals and a good source of various B vitamins, vitamins E, K and folic acid. As a fermented food, miso provides the gut with beneficial bacteria that help us to stay healthy, vibrant and happy; good gut health is known to be linked to our overall mental and physical wellness.
Medjool dates with nut butter – Dates are especially rich in fibre and important minerals including iron and potassium. They provide natural energy and are a fantastic substitute for sweets and candy. The massive health benefits associated with dates have made them one of the best ingredients for muscle development, brain health, regularity, and more. Best eaten in moderation (2-3/day) as they are also higher in calories.
Enjoy a salad a day (cooked or raw veg)- Throw together some of your favourite, vegetables, make them colourful and add some fermented veggies (sauerkraut, kimchi, pickles, olives) to the mix for texture, acidity and digestive benefits as well.
2-3 serves of veg with lunch and dinner – a good way to gauge your veggie intake is to make a habit of adding at least 2-3 serves of veg to two of your meals every day. This will help you plan out your shopping list and meals for the week more effectively and ensure you and your family are getting your adequate intake each day.
Have you eaten your vegetables today?
Send me an email if you're finding it challenging to eat at least 5 serves of veg a day, and we can discuss ways for a more personalised approach to your health.
In health & love
Deena x