| We all know by now eating plenty of fruits and vegetables is a paramount to good health. A diet based primarily on fruits and vegetables can help you control blood pressure, maintain healthy cholesterol levels. Keep your arteries clear and flexible. The Phytonutrients in fruits and veggies protect your bones. Keep the eyes, brain, digestive system, and just about every other part of the body healthy. Sadly too many of Americans have trouble putting that knowledge into practice. Who do you know actually gets five or more (emphasis on the “more”) servings a day? Many think it is just too expensive to tap into the power of PRODUCE. Did you know you can buy three servings of fruits and four servings of vegetables for well under $2 a day? Health Coach clients often site the following concerns: Preparation time, unfamiliarity, and old habits as obstacles to eating more fruits and vegetables. Here are some health coach pro tips for tipping aside these barriers and enjoying delicious and health promoting foods. 1. Know your needs. The guidelines recommend a minimum of 2 cups of fruit and 2½ cups of vegetables a day. More is better. 2. Set a goal. If fruits and vegetables are minor items in your menu, start by eating one extra fruit or vegetable a day. When you’re used to that, add more. 3. Sneak it in. Adding finely grated carrots or zucchini to pasta sauce, meatloaf, chili, or a stew is one way to get an extra serving of vegetables. 4. Try new things. It’s easy to get tired of your regulars. Try a mango, pineapple, or something more exotic. 5. Blend it. A fruit smoothie (recipe HERE) is a delicious way to start the day or hold you over until dinner. 6. Dip it. Try dipping vegetables in hummus or another bean spread, some spiced yogurt. Or try some peanut butter on a banana or slices of apple. 7. Spread it. Try mashed avocado as a dip with diced tomatoes and onions. Puréed cooked beans also makes a delicious dip. 8. Brainy Breakfast. Ditch the morning donut for an omelet with veggies. Or boost your morning cereal or oatmeal with some strawberries, blueberries, or dried fruit. 9. Drink up. Having a 6-ounce glass of low-sodium vegetable juice instead of a soda gives you a full serving of vegetables. 10. Heat it UP. Cut up onions, carrots, zucchini, asparagus, turnips — whatever you have — coat with minimal olive oil, add a dash of balsamic vinegar, and roast at 350° until done. Use roasted or grilled veggies as a side dish, add them to your meals. 11. Farm It Out: . Grocers offer an ever-expanding selection of prepared produce, salads, frozen stir-fry mixes and fruits and veggies. 12. Spice it UP: Vegetables with spices, chopped nuts, balsamic vinegar, olive oil, or a specialty oil like walnut or sesame oil. ( sparingly) Check out my 6 Week e-Coaching Program LEAN Start – Healthy Families Lifestyle + Eating Plan |
L.E.A.N. Start for Families -Virtual eWorkshop
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This is my Business Website and blog where I share health+wellness lifestyle content. There is implied consent as readers utilize the content of this blog/website at their own risk. Always consult a doctor before starting any physical fitness and or nutrition program. Certified Health Coaches motivate, empower and educate. They walk along side their clients in their health journey as an accountability partner. Health coaches do not diagnose, prescribe and or treat illness. Thank you for stopping by- The FriscoFIT City Ambassador