The Power of One (or Two!) Fruits & Veggies, More does Matter!

January 15, 2015

Morning! Can you believe we have been on the journey for 3 weeks now? January is flying by and it will be Christmas again before we know it! But, there is a lot of work to still be done, so onward we go.  Have you been taking account of your blocking and boosting beliefs? How is that vision board fleshing out? I would love to hear all about it, promise. Never hesitate to drop a line and say, Hi!

Today, we explore my third strategy for choosing healthy, daily. Remember, strategy 3 is just another tool in your toolbox to build healthy eating habits that will last a lifetime. Continue to incorporate the other principals as they complement each other nicely. Nevertheless, the beauty of these tactics is you can use them as strict or loosely as you wish or according to the day’s events. Just know that results are best found with consistent consistency.

  1. Drink half your current body weight in water ounces, daily
  2. Divide and conquer your meals for maximum metabolism effort, eating every 3-4 hours.

Strategy 3 – The Power of One (or two). Fruits and Vegetables, more matters!

Don’t roll your eyes! You knew sooner or later I would make the fruit and vegetables speech. And, here it is, so get prepared. There are two types of vegetables, starchy and non-starchy. Starchy vegetables like potatoes, corn, beans, and peas contain significantly more carbohydrates and calories per serving. Nothing bad about them just beware that they are not the ONLY vegetable you eat.

Non-starchy vegetables include dark leafy greens, broccoli, cauliflower, carrots, green beans, asparagus, mushrooms, and summer squash etc. A complete list is located at the end. These foods tend to be the least glamorous food group that generates the most eye rolls and resistance. But they are the only group that no portion control is needed and more is better!

Vegetables are full of vitamins, minerals, fiber, and phytochemicals (disease fighters) and offer so few calories that the serving size is literally up to you. These are the most high quality factory workers you can employ and they are not hired nearly enough to serve us daily. Enjoy fresh, frozen, or canned in water. Bake, boil, microwave, grill, sauté, steam, or eat them raw just make sure you eat them often.

Fruit doesn’t need convincing to be eaten, but we still either don’t make a conscious choice to eat enough, or we eat way too much in one meal. Both are not the best strategy for health or wellness. Enjoy fresh, frozen, or canned in water or natural juices.  None are significantly better than the other, and every type of fruit has its place in the diet. I actually buy fresh, frozen, and canned most weeks for different reasons. Canned fruit can be a great money saver!

Ultimate goal- Eat a fruit or vegetable, or both at every meal and snack!

As I start to challenge what you eat, notice I am not dictating what you cannot eat. So, I won’t harp on what the fruit or vegetable is paired with just that it is there in proper serving size. Proper portion size is always important. Here is a quick reference of the most popular produce.

Starchy Vegetables

Corn, on cob – 1 large

Corn, cooked – ½ cup

Mixed Vegetables – 1 cup

Potato, baked – medium

Potato, boiled – ½ cup

Potato, mashed – ½ cup

Squash, winter – ½ cup

Yam, sweet potato – med

yam, sweet potato – ½  cup

Baked Beans, cooked – ½ c

Beans, canned – ½ cup

Lentils, cooked – ½ cup

Peas, cooked – ½ cup

Refried beans – ½ cup

Fruit

Fresh, whole – 1 medium

Fresh or Frozen, cubed- 1 c

Fresh, juiced – 1 cup

Canned, unsweet- ½ cup

Dried fruit – ¼ cup

Non- starchy Vegetables

Unlimited Serving Size!!

Salad Greens (All Varieties)

Amaranth

Artichoke

Artichoke Hearts

Asparagus

Baby Corn (typically pickled)

Bamboo shoots

Bean Sprouts

Beans, Green, French Style

Beets

Broccoli

Brussels Sprouts

Cabbage, (green, bok choy)

Carrots

Cauliflower

Celery

Chayote

Coleslaw, no dressing

Cucumber

Daikon

Eggplant

Gourds (bitter, bottle, luffa)

Green onions or scallions

Greens -collard,kale,mustard

Hearts of palm

Leeks

Mixed Vegs (no corn, pasta)

Mung Bean Sprouts

Mushrooms, all kinds, fresh

Okra

onions

Pea Pods

Peppers (all varieties)

Radishes

Rutabaga

Sauerkraut

Soybean sprouts

Spinach

Squash (summer, zucchini)

Sugar Snap Peas

Swiss Chard

Tomato

Tomatoes, canned

Tomato sauce

Tomato / veg juice – 1 cup

Turnips

Water chestnuts

Yard – Long Beans

BONUS HANDOUT! Click here to download, save, and print a FREE handout. This should help you with meal planning and/or keeping a food journal. It ain’t pretty, but it works. Use it as a guide to know if you are hitting the mark on proper combination and variety of nutrients in each meal. Notice every meal and snack has a check box for a fruit and vegetable. Make it your goal to check off one or both at every meal and snack each day. You’ll know your meal is balanced if the following check marks are present at each meal and snack (never have more than one check mark for the same type of food, except vegetables).

Breakfast- 3 different boxes checked

Snacks- 2 different boxes checked

Lunch/Dinner- 3-4 different boxes checked

 

How do you know if your meal is enough? If you get hungry within 2 hours of eating, your meal was not big enough. If you are not hungry at 4 hours after eating, your meal was too big! You should get hungry between 3-4 hours after eating. That is your sign you are on the right track. Let me hear from you. How are you feeling about all the information? Questions, concerns, and comments welcomed.

Previous post:

Next post: