Monday, February 1, 2010

Healthy Habit #4 for 2010: Eat More Fruits and Vegetables


We all know we should eat more fruits and vegetables, yet how many of us really accomplish that feat?  I know that I have failed in this area time and time again.

My goal for this year is to establish a habit of eating 2-4 servings of fruit and 4-6 servings of vegetables every day.  In general, a serving of fruit or vegetables is 1/2 cup cooked or 1 cup raw. 

I plan to accomplish this by drinking a green smoothie most every morning that includes lots of healthy greens and a combination of fresh and frozen fruits, and by eating one or two servings of vegetables for lunch, two servings of vegetables for supper, and an apple for a mid-afternoon snack.  This sounds doable, I think. 

Why is this important??  Fruits and vegetables are a rich source of vitamins, minerals, enzymes, and antioxidants, all of which contribute greatly to our health and vitality.  They are also low in calories and high in fiber, which are important to the health of our digestive tracts and aid in weight control.

Jordan Rubin in Perfect Weight America says that the typical American meal is a lifeless, monochromatic beige.   Think about your average fast food meal -- lots of brown and beige; the only color is likely from the ketchup!  :)  Jordan encourages us to eat from the rainbow.  Consider his list of colorful foods which God created for us to enjoy:   

  • Red:  tomatoes and tomato sauces, raspberries, apples, strawberries, pomegranates, cherries, peppers, radishes, and watermelon
  • Purple-blue:  plums, grapes, prunes, blueberries, blackberries, red cabbage, beets, and eggplant
  • Orange:  oranges, sweet potatoes, canaloupe, carrots, winter squash, apricots, peppers, and mangoes
  • Orange-yellow:  tangerines, oranges, peaches, papaya, pineapple, peppers, nectarines
  • Yellow:  corn, lemons, peppers, and yellow squash
  • Green:  salad greens, kiwi, broccoli, avocados, brussel sprouts, chives, green onions, parsley, cilantro, green beans, spinach, peppers, Swiss chard and kale
  • White-green:  celery, asparagus, honeydew, and pears
  • White:  mushrooms, onions, cauliflower, garlic, leeks, shallots, bananas, artichokes, and bamboo shoots

I want to encourage you to join me for the challenge of creating colorful meals, eating abundantly from the rainbow which God has provided, and discovering the "pot of gold" that lies hidden at the end of the rainbow.

4 comments:

Rebecca's Refining said...

I still prefer my vegies "hidden" ..... carrot cake, sweet potato casserole, etc .....
But, I am learning to eat them in a more healthy manner. I actually enjoy snacking on raw vegies .... and I now longer require dip! :)

busymomof10 said...

A really healthy dip for your veggies is Hummus. Have you tried that? Our SAMS Club sells a Delicious Roasted Red Pepper Hummus you could try! If you like that, you could try making your own! Also, I happen to know that you make a Killer Salsa - it would be fun to dip your veggies in that! The jar of Salsa you made me is still stranded at Mom's house - but it is calling my name . . .

Rebecca's Refining said...

You don't want to know all that is in that salsa!! :) Although it has lots of fresh veggies, it is not exactly low calorie...there is also some hidden sugar content!! :)
You need to make a trip to Greenville and get those wonderful goodies left there!!! :) Who would have thought that would be such a complicated Christmas gift??

Michelle (She Looketh Well) said...

Hi there, have you tried a green smoothie yet??? They are delish! Tons of green leafy veggies all in one yummy drink.

I'm sure Sam's must sell a huge container of organic spinach . . .add some fruit and blend up!

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