Dr. Hans Diehl, from Loma Linda University states: “Most Americans are overfed, but undernourished.” And the America’s Phytonutrient Report, issued in October 2009 and revised in February 2010, indicates that eight out of 10 Americans are falling short on their phytonutrient intake. (Phytonutrients, also called phytochemicals, are specific organic compounds in plants that are believed to have a range of health benefits.) Phytochemicals are found in fruits, vegetables, grains, legumes, nuts, and even tea. Though they are not vital for life, per se, like carbohydrates, protein, and fat, they can protect you from chronic illnesses and improve your general health. Essentially, this means about 80 percent of Americans are not consuming enough fruits, vegetables or other phytonutrient-rich foods, and essentially neglecting their health. What would happen to our health and lives if we were to begin to increase our fruits and vegetable intake? Some call it “eating clean”. I call it “eating real”. Think about transitioning your daily food intake to consuming more “real” foods.
Here are 3 quick tips to help you start getting your colors and eating real:
1. Fill you plate with an array of different colors of fruits and veggies. Try covering 50% of your plate (lunch and dinner) with fruits and veggies. By filling your plate with more “real” foods-foods which are grown, picked or harvested and are naturally power packed with vitamins, minerals, phytonutrients and fiber will help you maximize your energy and help you lose or manage your weight!
2. Add fruits to your everyday meals:
Cereals-add cut banana or berries-have a small bowl of whole grain cereal with cranberries or raisins and low-fat milk.
Yogurt-add cut apples, strawberries or other berries
Salads-add apple chunks, pineapple, grapes, or raisins to tuna, chicken or green salad.
Drinks-make a blue berry, strawberry and banana mixed fruit shakes and mix in some whey protein powder to start your day
3. Add veggies to your everyday meals:
Sandwiches: add sliced tomato, lettuce, sprouts, cucumbers, avocado, spinach and peppers
Pizza: Order with less cheese and more veggies-such as onions, tomato, green and red peppers and or mushrooms
Eggs: Add cut veggies to egg omelets (such as spinach, tomato, cut up onions, asparagus or broccoli)
Soups: Add extra veggies, such as grated carrots, kale, zucchini or bell peppers, to soups or sauces
These are just a few ideas to help you get some color in your day and eat real. Just remember, start small, try adding just one extra serving of fruit or veggie and you’ll “win the day”-Eating more fruits and veggies will become a regular part of your life!
Here’s to you!
Coach Sean
