Nutrients 4 Life
Love your vegetables and fruit
Let’s be clear when it
comes to eating and putting the
proper nutrients in your body everyone is different and everyone’s lifestyles are
different. The complexities of creating a diet that fits everyone is impossible. You have to take your time to set up a diet and exercise program just for you.You must speak with organizations like
Stay Fit 4 Life, Health coaches, Nutritionists, or dietitians and your Doctor.
Here are some easy ways to get more vegetables into your diet.
Vegetables are one of those foods people
either love or hate. vegetables are arguably the most health-promoting food group on the planet. If you aren't eating vegetables, you aren't getting all their amazing components like
fiber,antioxidants, and other powerful phytochemicals.
What are phytochemicals?
Phytochemicals are non-nutritive plant
chemicals that have protective or disease preventive
properties. They are nonessential nutrients, meaning that they are not required by the human body for sustaining life. It is well-known that plants produce these chemicals to protect themselves but recent research demonstrate that they can also protect humans against diseases. There are more than thousand known
So what's a veggie-hater to do?
People who think they hate vegetables can definitely learn to embrace this colorful food group by learning about different ways to prepare them.
Some of us have negative veggie experiences from our childhood that come back to haunt us as adults.
Maybe you were forced to eat vegetables, or had to plow through a stack of green beans to get to dessert. Maybe you were served overcooked, mushy vegetables. Or perhaps some time in your life, you were on a fad diet
where all you could eat were certain vegetables.
So if you love spicy food, you may not like veggies served plain; or if you love simple, earthy flavors, veggies covered with rich sauce won't appeal the bottom line here is try
ways to eat and love your veggies and fruit it will pay off in the long run with good health.
But there are also innate physical reasons why some people have an aversion to certain vegetables.
Genetic traits have been identified that seems to make some eople have extra-sensitive receptors for bitter tastes.
"They are sometimes dubbed 'super tasters' and they make up about 25% of the population.
The vegetables that tend to be the bitter offenders are cruciferous vegetables (those from the cabbage family, including broccoli and cauliflower), some of the leafy greens, and eggplant.
But there are ways to tame the bitter taste in these nutrition-packed vegetables.
It's hard to argue with the health benefits of a diet rich in vegetables and fruits:
Lower blood pressure; reduced risk of heart
disease, stroke, and Many forms of cancers;
lower risk of eye and digestive problems; and a mellowing effect on blood sugar that can help keep appetite in check.
Most people should aim for at least nine
servings (at least 4½ cups) of vegetables and fruits a day, and potatoes don't count. Go for a
variety of kinds and colors of produce, to give your body the mix of nutrients it needs. Best bets? Dark leafy greens, cooked tomatoes, and anything that's a rich yellow, orange, or red color.
Try these delicious vegetable recipes:
- Asparagus with Warm Tarragon–Pecan Vinaigrette
- Asparagus Spears with Mandarin Orange
- Fresh Spinach with Sesame Seeds
- Green Beans with Dried Cherries
- Green Beans with Chili Garlic Sauce
- Kale with Caramelized Onions
- Roasted Brussels Sprouts
- Roasted Beets with Balsamic Vinegar
- Roasted Balsamic Vegetables
- Ruby Chard Decorated with Itself
- Sauteed Rainbow Swiss Chard
- Spicy Broccolini with Red Pepper
- Brussel Sprouts and Broccoli with Garlic
Encourage Kids to Eat More Fruits & Veggies
Eating fruits and vegetables is part of a healthy diet* for both children and adults.
Finding creative ways to encourage fruits and vegetables in your child’s diet can be fun for the entire family. There are more fruits and vegetables available in fresh, frozen, and dried forms than ever before. Taking the time to introduce a variety of fruits, vegetables and exercise to kids can help develop a lifetime of healthy habits.
10 Ways to Help Kids Eat More Fruits & Veggies
1. Keep a bowl of fresh fruits on the counter.
Refrigerate cut up fruits and vegetables in
small bags for easy snacks on the run.
2. Serve fruits and vegetables at every meal. Add
grated or cut vegetables into entrees, side
dishes, and soups. Top off cereal with fruits or
add frozen fruits to smoothies.
3. Set a good example. Snack on fruit and order
low-sodium, low-fat salads, soups, or vegetable
sides when at restaurants.
4. Pack the refrigerator, freezer and cupboard
with pre-cut, frozen and canned vegetables so
that it is easier for you to prepare meals and
snacks that include vegetables and fruit.
Imt Elements—Smell, Texture, and Color
- Kids are turned off from trying new foods if the smell, flavor, or color is not appealing.