Category Archives: Eat Lots of Vegetables and Fruit

How the Habit of Eating More Vegetables Has Helped Me Get Healthy

As I said when I introduced this habit, this is probably my #1 recommendation to people, and that is because of how much this habit has helped me. Because here’s the thing…I LOVE to eat. And I love to eat a lot of food. I’m not so great at doing that whole “only eat when you are hungry” and “stop eating when you are satisfied, not stuffed” thing–though I continue to try to work on that. Oh, and the “eat slowly” thing is a work in progress too.

So, I practice portion control (next week’s habit!) with everything else, and I let myself go crazy with the veggies. I make A TON of veggies with every dinner, so that if I want to keep eating, I can let myself do that…just with only the veggies. If there are leftovers, that’s terrific, I’ll have them with lunch the next day. If I want to snack between meals, even if I’m not hungry, that’s fine…but only with veggies–and sometimes fruit, though I do watch the quantity of fruit I eat in a day. If I am actually hungry, I will often have some protein with my veggies or fruit.

And here’s the thing…veggies are absolutely delicious. I love veggies. Sure, I love to experiment with them, and try cooking them in different ways. But most of the time I just love to quickly pan steam them with a little garlic and salt, as I described in this recipe, or I grill them like in this one. I also love a great crunchy salad, and sometimes experiment with different salads and dressings. If you don’t like vegetables a lot, or don’t know how to prepare them, this article from the Kitchn has some great tips. I think it would be impossible to really get healthy without being in a habit of cooking regularly, and I will definitely talk about that in a future post as well.

So, if you like to eat like I do, try making about twice as much vegetables as you think is reasonable, and go at it! You will be getting lots of healthy vitamins and nutrients, you won’t be hungry since veggies have lots of good filling fiber, and as a result you may find yourself eating less of the stuff that isn’t as healthy. It certainly worked–and continues to work–for me.

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Links From Around the Web on Eating More Fruits and Vegetables

Here’s some great ideas from around the web on how to eat more vegetables and fruit:

40 Unexpected Ways to Add Veggies to a Meal – great ideas from Greatist.com, a site with lots of fitness and nutrition information.

How to Get More Vegetables into Your Diet – from my favorite nutritionist, Monica Reinagel the Nutrition Diva. She gives very fact-filled, no gimmicks advice.

12 Ways to Eat More Vegetables and Fruit – from Cooking Light. I have ambivalent feelings about the magazine and website. They have some great ideas and recipes, but in my opinion they still use too much white flour and sugar and processed foods in some of their recipes

Weekly Healthy Habit #2: Eat Lots of Vegetables and Fruit

This week, I’m going to talk about my favorite subject, fruits and veggies! Seriously, if anyone ever asks me my secret to losing weight and getting healthy, I always tell them learn to love vegetables and eat a ton of them.

Vegetables have a very high nutrient density. That means that they have a lot of nutrients compared to the amount of calories. They also usually have quite a lot of fiber. So they fill you up, give you lots of great stuff your body needs, and don’t add on a lot of calories to your day. Oh yeah, and they taste fantastic too! My goal for most dinners, and often lunch as well, is to pack in as many different vegetables as I can. I eat an unlimited amount of vegetables–seriously, a lot–and about 3-4 servings of fruit each day. Fruit has a bit more calories than vegetables, so I try to exercise some portion control. I often have fruit in my breakfast, and when I have a craving for something sweet during the day. I also have an apple almost every night for dessert while they are in season.

There are a few habits you should try to form when it comes to fruits and (especially) vegetables. When grocery shopping, load up your cart from the produce section. If available, try to visit a farmer’s market weekly, or join a local CSA–visit LocalHarvest.org to find one near you. Then, plan to have fruits or vegetables with every single meal and snack. In fact, vegetables should make up the majority of the volume of food on your plate for most meals.

Today is Meatless Monday, so it is a great day to start this topic! Try having a vegetarian dinner once a week, where the vegetables get to be the star. Tonight we are eating vegetarian tacos, which is one of my kids (and my) favorites. I posted about taco night a year ago, but for that post I used ground turkey. More often, I now make my taco filling with tempeh and a lot of veggies. Tonight I will probably put in mushrooms and zucchini along with the tempeh and tomatoes. I will post an updated recipe soon. I hardly ever have a tortilla with my taco filling any more, I’ve recently discovered how delicious it is on a roasted sweet potato. Then I layer it with shredded romaine, tomato, and salsa verde. Mmmm, I’m getting hungry for dinner!

I will post more ideas about meals featuring a lot of vegetables and fruit, and links to websites to help get ideas about how to add more vegetables to your diet. In the meantime, go grab a carrot stick and get munching!