Surely, you have heard the phrase: “Eat more fruits and vegetables” more than once, but at the same time did not change anything in your diet. Although everyone knows about the benefits of plant-based foods, many do not eat enough fruits and vegetables. As often happens, a creative approach allows us to solve even the most difficult task.
In this article, our author Yuliya Maltseva, a nutritionist and specialist in functional nutrition, will talk about her family’s proven ways of eating plant foods.
1. Diversity! Eating a variety of fruits and vegetables regularly provides our body with a wide range of phytonutrients that help it function optimally. Try to change the foods that make up your diet every three days. It will also help reduce the likelihood of food intolerances, prevent the occurrence of food addictions and receive a full range of nutrients.
2. Enjoy the rainbow on your plate! What makes fruits and vegetables so healthy and colorful at the same time? Phytonutrients! These are natural compounds that may be the missing link in maintaining your health! Phytonutrients perform many functions. ТJust think: support the cleansing of the body and hormonal balance, strengthen the immune system, reduce the risk of heart disease and oncology. And it is phytonutrients that give the bright color to the products and make them so attractive! A bright menu is the basis of a healthy diet within the framework of functional medicine!
3. Maximize Nutrient Density! Sometimes it is important not only to eat more plant foods, but also to take into account the content of useful components in it. According to research, the following foods are in the top 10 for phytonutrients:
1. carrot
2.tomato
3. turnip tops
4.pumpkin
5. kale
6. spinach
7. mango
8. sweet potato
9. blueberry
10. purple cabbage
Do you eat them on a regular basis?
4. Attention to detail! Many dried herbs such as thyme, oregano, and basil are rich in polyphenol phytonutrients, while ginger and cumin have anti-inflammatory properties. Add them to every dish!
5. Start your day with a smoothie! One study showed that overweight people tend to eat fewer phytonutrients. Start your day with a rainbow smoothie!
Here is one of my favorite recipes:
– 1 red apple, chopped (with skin)
– 1 carrot, washed and diced (with skin)
– 4 pink grapefruit slices
– 1 teaspoon freshly squeezed lemon juice
– ½ cm piece of fresh ginger, chopped
– 6 red raspberries
– ½ cup unsweetened coconut milk
– 1 tablespoon flaxseed
– 1. portion spoon protein powder of your choice
– water as needed
Place all liquid and whole food ingredients in a blender first, then add dry ingredients. Mix until smooth. Add more water if necessary. Drink right away.
6. Add happiness to your food! Several studies are currently underway suggesting that eating fruits and vegetables affects a person’s mood and behavior. One recent study found that eating fruits and vegetables leads to greater happiness, life satisfaction, and well-being. To add a dose of happiness to your meals, practice gratitude for these gifts of nature!
Reflect and thank all those people who have contributed to the creation of food on your table – farmers, sellers, the hostess who prepared the food, the fertile land. Enjoy the food – the taste, the look, the aroma, the selected ingredients! Practicing gratitude will help you connect with what you eat and how you feel.
А on free detox—Marathon “Colors of Summer” June 1-7 Julia will tell you how to make the diet of the whole family as varied and healthy as possible, based on the principles of functional nutrition and nutrition, enrich it with important phytonutrients, vitamins and minerals.
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