In 2017, only 29% of adults were eating the recommended five portions of fruit and vegetables per day – and the average (mean) was 3.8 portions per day. Fewer men than women meet the five-a-day guideline, and young people aged 16 to 24 are also less likely than other adults to get their five-a-day. In 2017, 18% of children aged 5 to 15 ate five standard portions of fruit and vegetables per day.
Health Suvey UK
The easiest way to be healthier this week?
Add a bowl of greens at each mealtime.
Why?
There is something about green foods that just works for your body on pretty much every level. Choosing dark green varieties can offer:
- antioxidants
- support for detoxing
- immune support
- improved energy
- anti-cancer
There is a ton of other proven health benefits but for the purpose of just getting to the point: they really good for you.
Greens?
- broccoli
- brussel sprouts
- cabbage
- s[inach
- collard greens
- kale
- green peas
- swiss chard
How?
- salads
- steamed veg
- lightly roasted veg
- sauteed
- juice
Don’t cook to the point where they limp and sad. Al dente is crunchy and best retention of nutrients. Steam to soften fibre or eat raw for enzymes. Or do both.
Ew, that sounds gross.
- For salads, try good quality olive oil with sunflower or pumpkin seeds for some crunch.
- Add lemon to pretty much any of those cooking methods to bring out the flavour.
- Roast veggies with fresh rosemary and salt and black pepper for flavour. – try not to incinerate the roast veg as I like to do. Then you pretty much-eating fibre. Lower heat for a wee bit longer is better for nutritional retention.
- Jazz steamed veg with olive oil and salt OR
- Enjoy steamed veg with hummus. Checks loads of nutrition points. BONUS!
- Don’t like hummus? – you can make bean dips, baba ganoush is also a great dip.
- Prefer sauces? Tahini is a great sauce for veg. Remember to add some lemon, salt and water. Otherwise its not so great.
- Well if you like sauces maybe you like juices? If you walking by a juice shop or have a juicer at home, just shove a bunch of green veg with added lemon and mint, some ginger if you go that way and there, you will get a good helping of green veg.
Yeah, sounds doable
We usually have 2 big meals a day, add whatever greens of your choice to each of those. Not only will you be increasing your fibre but support your detox pathways and boost your immune system.
Don’t beat yourself up if you miss a meal or a day, just continue to do it as much as possible. Eventually, it will become a habit that will serve you well.
If you already are quite on it with green veggies, why not try and add more spices and herbs to your diet. There is always another small step in the right direction.
Herbs and spices are often overlooked as nutritional sources but they are powerhouses in their own right!
Add to meals, salads and even drinks. Spices and herbs are antioxidant-loaded – beneficial for slowing ageing, protecting against disease and supporting the immune system.
If you have any questions or any saucy tips, email me! And I mean like actual sauce tips – I really like condiments. [thrivinglifewithliezl@gmail.com]