Increasing Your Fruits and Vegetables!

Everyone always says how great fruits and veggies are for your but do you know why? Of course these two precious food groups are loaded with nutrients that our body needs in order to properly function day to day. But do you know what else they can do?

Some of the things we discuss in the Wow! program are increasing your water intake, increasing your fiber, reducing stress, improving sleep, eliminating cravings, improving digestion and mood, and increasing your energy. Fruit and vegetables are very key to this process and can help with each and everyone of these issues!

Sticking to fruits that are low on the Glycemic Index (ie berries) are your best options as they are the lowest in sugar and typically highest in fiber (all good things!) The fruits that are high on the Glycemic Index (ie banana's) can quickly spike your blood sugar levels and should be consumed in moderation.

When it comes to vegetables choosing dark green and dark orange options are the best. These vegetables are the most nutrient dense and you will get your best 'bang for your buck' with these ones. Also switching up raw and cooked vegetables is important to ensure you are getting the proper enzymes you need to break down your food.

Now are you thinking.."I know I'm supposed to eat my fruits and veggies but it's so hard to incorporate these into my everyday eating." Well here are some great tips and suggestions for you to use at each meal and snack! Check it out:

To add more fruit and vegetables to your diet, try the following tips, as recommended by Leslie Beck, dietician:

Breakfast:

• Toss chopped banana into a bowl of whole grain cereal.
• Blend fresh or frozen berries with low fat milk or almond milk to make a fruit smoothie. Or make a green smoothie with kale or spinach.
• Add (fresh or dried) cherries, currants, cranberries and blueberries to homemade muffins .
• Cantaloupe with cottage cheese or greek yogurt.
• Add diced tomatoes, red pepper and baby spinach to an omelette.

Lunch:

• Add sliced tomatoes, cucumbers, grated carrot, and spinach leaves to whole grain sandwiches and wraps.
• Toss leftover grilled vegetables into a green salad.
• Have a bowl of vegetable soup with your sandwich.

Dinner:

• Use dark green lettuces such as Romaine in salads.
• Add quick cooking greens such as spinach, kale, rapini or Swiss chard to soups.
• Fortify pasta sauces and casseroles with grated zucchini and carrot.
• Bake a sweet potato instead of a white potato – you’ll consume more beta-carotene and fiber.

Snacks:

• Carry fruit with you such as an apple, pear, plums or grapes.
• Pack single-serve cans of unsweetened applesauce into your briefcase.
• Prepare snack-size bags of dried apricots and nuts.
• Have raw vegetables ready for snacking. Try carrot sticks, cherry tomatoes, bell pepper strips, broccoli florets and mushroom caps with hummus dip.
• Eat slices of banana, apple, or pear with almond butter.

I would love to hear your favourite and maybe sneaky ways to incorporate fruits and veg into your daily routine! Hit reply and let me know!

Have a happy, healthy day!
Katie