How to add more produce to your diet

I have a diploma in vegan and vegetarian nutrition and enjoy experimenting with new recipes and ingredients.

Couscous is a nutritious and versatile grain.

Rob Walker, [CC BY 2.0], via Flickr

Whether you are looking to switch to a completely plant-based diet or just wish to include more plants foods in your day-to-day meals, this change can seem daunting. If you are currently eating a diet that is very reliant on meat, dairy and eggs, cutting these out completely may seem like an impossible task and one that will leave you with very little choice of foods.

However, this does not have to be the case, and there are several approaches to including more plant foods in your meals. Eating more plant foods or even switching to a completely plant-based diet does not have to be a difficult process. You also do not need to make huge changes in order to reap the benefits of eating more plant foods; even small changes are beneficial, and over a period of time you will be able to add more changes as you go.

Below are some ideas for easy ways to add more plant foods to your diet or ways to swap these healthier options for those that are less beneficial.

Ideas for Incorporating More Plant-Based Foods Into Your Diet

Transitioning to Plant-Based Eating

1. Meat does not need to be excluded from your diet all at once. You can gradually switch these for plant-based alternatives over a period of time. This can make the transition easier and also less costly and wasteful. If you already have meat-based foods at home you can use these up and not replace them.

2. This idea also applies to all other animal products such as cheese, milk, honey or gelatine. Do not feel that you must clear your kitchen and start over. This waste is not helpful to you, animals or the environment.

3. If you do wish to make a clean switch to a completely plant-based diet, there are ways to avoid wasting foods that you already have. These could be given to friends and family, donated to food banks or perhaps given to a homeless shelter or kitchen.

Choosing Carbohydrates and Grains

4. Opt for wholemeal or wholegrain breads, cereals, rice and pasta where possible. These can be used in place of their white counterparts but contain a better balance of nutrients and are used slower by the body, meaning they keep you feeling full for longer.

5. There are many varieties of health promoting grains that you may not have yet tried. These include quinoa, polenta, spelt and couscous. These are versatile ingredients and can be used in many main and side dishes and to replace pasta, rice or potatoes if you wish. For example: polenta can be used to create porridge like meal and can also be baked as an alternative to fries. It is also used in baking. Couscous can be eaten hot or cold and is often featured in salad and bean dishes.

Plug into the power of produce to keep your heart and the rest of you healthy.

Eating plenty of fruits and vegetables is a cornerstone of good health. It helps control blood pressure and cholesterol, keeps arteries flexible, protects bones, and is good for the eyes, brain, digestive system, and just about every other part of the body. But many of us have trouble putting that knowledge into practice and getting five or more (emphasis on the “more”) servings a day.

One big barrier to tapping into the power of produce is the perception that fruits and vegetables are expensive. That’s not necessarily so. You can buy three servings of fruits and four servings of vegetables for well under $2 a day, according to a survey by the U.S. Department of Agriculture. That’s cheap insurance when you consider the high financial, physical, and emotional cost of a heart attack or stroke or a chronic disease like diabetes, osteoporosis, or vision loss.

Preparation time, unfamiliarity, and old habits are other barriers to eating more fruits and vegetables. Here are a baker’s dozen of suggestions for tipping aside these barriers and enjoying delicious and nutritious foods.

Know your needs. For the mythical 2,000-calorie-a-day diet, the latest guidelines recommend a minimum of 2 cups of fruit and 2½ cups of vegetables a day. More is better. To calculate your fruit and vegetable needs, go to

Set a goal. If fruits and vegetables are minor items in your menu, start by eating one extra fruit or vegetable a day. When you’re used to that, add another and keep going.

Be sneaky. Adding finely grated carrots or zucchini to pasta sauce, meat loaf, chili, or a stew is one way to get an extra serving of vegetables. Cookbooks like Deceptively Delicious or The Sneaky Chef offer ways to slip vegetables and fruits into all sorts of recipes.

Try something new. It’s easy to get tired of apples, bananas, and grapes. Try a kiwi, mango, fresh pineapple, or some of the more exotic choices now found in many grocery stores.

Blend in. A fruit smoothie (recipe below) is a delicious way to start the day or tide you over until dinner.

Simple fruit smoothie

This is a great way to use bananas that are beginning to get too ripe. (You can always cut ripe bananas into thick slices, freeze in a plastic bag, and thaw when you’re ready to make another smoothie.)

Makes 1 serving

¾ cup plain yogurt

½ cup berries (fresh or frozen strawberries, blueberries, or other berry of your choice)

½ cup pineapple juice

Optional: 1 tablespoon ground flaxseed (for healthy omega-3 fats)

Put all ingredients in a blender or food processor and blend to combine. You can branch out by adding a dash of ground cinnamon, a splash of vanilla, some mint, or other flavoring.

Be a big dipper. If the natural flavor of carrots, celery, broccoli, or other veggies isn’t enough, try dipping them into hummus or another bean spread, some spiced yogurt, or even a bit of ranch dressing. Or slather peanut butter on a banana or slices of apple.

Spread it on. Try mashed avocado as a dip with diced tomatoes and onions (you can even put in some puréed cooked spinach), or as a sandwich spread, topped with spinach leaves, tomatoes, and a slice of cheese.

Start off right. Ditch your morning donut for an omelet with onions, peppers, and mushrooms. Top it with some salsa to wake up your palate. Or boost your morning cereal or oatmeal with a handful of strawberries, blueberries, or dried fruit.

Drink up. Having a 6-ounce glass of low-sodium vegetable juice instead of a soda gives you a full serving of vegetables and spares you 10 teaspoons or more of sugar.

Give them the heat treatment. Roasting vegetables is easy and brings out new flavors. Cut up onions, carrots, zucchini, asparagus, turnips — whatever you have on hand — coat with olive oil, add a dash of balsamic vinegar, and roast at 350° until done. Grilling is another way to bring out the taste of vegetables. Use roasted or grilled veggies as a side dish, put them on sandwiches, or add them to salads.

Let someone else do the work. If peeling, cutting, and chopping aren’t your thing, food companies and grocers offer an ever-expanding selection of prepared produce, from ready-made salads to frozen stir-fry mixes and take-along sliced apples and dip.

Improve on nature. Don’t hesitate to jazz up vegetables with spices, chopped nuts, balsamic vinegar, olive oil, or a specialty oil like walnut or sesame oil. Most grocers carry several spice blends made specifically for vegetables. Even a dash of grated Parmesan cheese can liven up the blandest green beans.

Get help from Willy Wonka. Fruit dipped in chocolate: what could be a tastier two-fer? In addition to a delectable dessert, you get plenty of heart-healthy antioxidants, some fiber, and a host of vitamins, minerals, and other phytonutrients. Fresh strawberries, dried pears, or just about any fruit will stand up to chocolate.

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Disclaimer:
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

It’s good to add more fruits and vegetables to your diet for a variety of health benefits, including to lose weight. Whether you cook at home or eat out, try these easy ways to sneak more colorful, nutritious and delicious vegetables and fruits into your snacks and meals (even breakfast).

Which fruits and vegetables are best?

That’s easy: They’re all good! If you eat many different types of fruits and veggies, you’re sure to get all the different types of nutrients you need. The American Heart Association recommends filling at least half your plate with fruits and veggies in order to make it to the recommended 4 ½ cups of each per day. The good news is that all produce counts, which means canned, fresh and frozen varieties can help you reach your goal.

When buying canned, dried or frozen vegetables and fruit, be sure to compare food labels and choose the products with the lowest amount of sodium and added sugars.

Breakfast

• Eat melon, grapefruit or other fruit.
• Add bananas, raisins or berries to your cereal.
• Drink a small (6-ounce) glass of juice. Be sure it’s 100% fruit or vegetable juice without excess sodium or sugar – not “fruit drink,” “cocktail” or “punch.”
• Add chopped up vegetables to your eggs or potatoes. Try onions, celery, green or red bell peppers, or spinach.

Lunch

• Have a fruit or vegetable salad with lunch.
• Put vegetables on your sandwich, such as cucumber, sprouts, tomato, lettuce or avocado.
• Eat a bowl of vegetable soup. (Compare food labels and choose the product with the lowest amount of sodium you can find in your store, or make soup from scratch.)
• Have a piece of fruit or raw veggie sticks instead of chips.

Snacks

• Keep raw veggie sticks handy, such as green or red bell peppers, green beans, celery or carrots.
• Carry dried fruit, such as raisins, dates or dried apricots, in your purse or pocket.
• Have any type of fresh fruit: grapes, apple, banana, orange, kiwi, etc.
• On hot days, munch on a bowl of frozen fruits or vegetables, such as grapes, peas or bananas.

Dinner

• Have a fruit or vegetable salad with dinner.
• Add a side of steamed or microwaved vegetables – frozen veggies are fine!
• When you use the oven to cook your meal, put in a whole potato, sweet potato or yam at the same time.
• Add chopped vegetables like onions, garlic and celery when cooking soup, stew, beans, rice, spaghetti sauce and other sauces.
• When making rice, add some frozen peas for the last three minutes of cooking.

Take the Next Step

If you’re already eating plenty of fruits and veggies every day, you may be ready for the next step: include more color. All fruits and vegetables contain vitamins, minerals and other nutrients that may help prevent heart disease, cancer and other illnesses. Some of these nutrients are fiber, potassium, folate, and vitamin A and C. The best way to get all the various nutrients is to eat fruits and vegetables of many different colors. The five main color groups and examples in each group are listed on the Eat More Color infographic. Eat from as many color groups as you can each day.

We’ve all been told countless times to eat more fruits and vegetables. We know it’s healthy to include more of them in our diet – they provide vital nutrients and fiber, antioxidants and phytochemicals. But, despite our best intentions we sometimes come up short.

We are always hearing things about how “easy” it is to include more fruits and vegetables in our diets – so why aren’t we all doing it already?! The answer is that it’s not always easy and it takes effort to make changes, but with some planning and some creative ideas it can get easier to eat healthy and get those five fruits and vegetables in every day.

Have a plan to add fruits and vegetables

As a dietitian, I often hear patients talk about wanting to eat more produce, but hating to waste food and money if they don’t get around to using what they buy. This is why planning is so crucial! Taking a little time each week to make a plan around what vegetables and fruits you will use can make all the difference. Planning doesn’t have to mean spending hours looking up new recipes, it can be as simple as thinking about what you feel like eating that week and what fruits and vegetables might fit into those meals. Also, don’t be afraid to use frozen fruits and veggies. They last much longer, so you can always have them on hand to add to any meal and if something comes up and your meal plans change, they will still be fine to use the following week.

Bring home more

Whatever you surround yourself with you will eat more of – whether that’s cereal and chips or apples and carrots. Try buying fewer snack foods and more fruits and vegetables so the healthy foods are the ones that are most accessible. Your home environment has a huge impact on your health and diet – you will use more fruits and vegetables if they are what are available instead of less healthy items which are very hard to resist if they are right there. Even the way you store the produce can impact your intake. Always make fruits and vegetables visible in your kitchen and fridge. You will be more inclined to eat them – kind of like the opposite of out of sight, out of mind.

Five-a-day

At lot of people eat at least five times per day – 3 meals and 2 snacks. Just try to get one serving of fruits of vegetables in each time you eat to meet the 5-a-day goal. A sliced peach in your morning cereal or yogurt, a cucumber, tomato and red onion side salad at lunch tossed in olive oil and vinegar, bell peppers or carrots with hummus for a balanced afternoon snack, salad or steamed or grilled vegetables at dinner and a evening snack of berries topped with a drizzle of honey or maple syrup.

Encouraged your family but focus on yourself

I probably hear at least once a week that kids or partners refusing to eat vegetables or fruit is a barrier to including them more in meals. We know that repeated exposure is crucial to acceptance of foods, especially with children. That is why I recommend offering them over and over, encouraging the family to at least try the food. But in the end, you can still eat more vegetables and fruit even if your family wont. Cut up a cucumber, pepper or carrots and have them with dinner in addition to the meal you prepare for the family. Make a salad or cooked vegetable and have the leftovers for lunch the next day if nobody else partakes. Leading by example is the best way to get your family on board!

Include the family

Speaking of getting kids to eat more vegetables, one proven way to do that is to include them in the growing, selection and/or preparation of the vegetables. Ask your kids what they want to grow if you have a garden and let them get dirty helping you plant and water. Or, at the store, allow your kids to pick out a fresh or frozen vegetable – its best to present a few choices that are acceptable to you and let them choose between them. Then, have your kids help prepare the vegetable or pick out a recipe. When they have a vested interest in the process they are much more likely to try new things and eat foods that they otherwise may reject.

Try something new

We all get in food ruts, routines and habits. I find this to be especially true of vegetable preparation and its part of why we may not be eating enough vegetables – we’re just bored with how they are prepared. So try incorporating vegetables in new ways – spiralize zucchini to make “noodles” or grill vegetables that you don’t usually grill – like broccoli or cauliflower. Toss chopped vegetables in a new herb or spice blend like herbs de Provence or lemon pepper and bake in the oven instead of just steaming them like usual. Look up some new recipes that incorporate your favorite vegetables. A little change can be a good – and good for you – thing!

We love sharing recipes for healthy eating with you. View our Recipe Collection by clicking here.

Bridget Shea, RD, is a clinical dietician at The University of Vermont Medical Center.

Incorporating more fiber into your diet can lead to some pretty amazing health benefits that will last you for years to come.

How To Eat More Fiber For Better Health

“Eat more fiber” may be a phrase that you’ve already come across multiple times. In fact, you’d be hard-pressed to find an internet article about eating healthy without the word “fiber” in it and it’s all for good reason. This is because eating a diet that’s high in fiber has some great health benefits. Usually found in plants, fiber is a nutrient that is sometimes called as roughage or bulk. It can help you protect your heart, lower your cholesterol levels, balance your blood pressure and lose weight, among other things.

But to fully reap the benefits of fiber, you simply need to eat more of it. As such, here are ways to help you incorporate more fiber into your diet:

Eat the right snacks

Opt for healthy snacking options instead of the usual processed snacks that you eat. As such, eat vegetable chips instead of popcorn and cookies. You can also try chia seeds, whole grain crackers, oats, seeds and nuts, all of which can help you get more fiber.

Eat fruits, lots of it

Another way to get fiber is to eat lots of fruits. However, make sure that the fruits are fresh and clean before you eat them. Make sure you eat whole fruits as well since fruit juices are usually processed and don’t have a lot of fiber.

Make vegetables an important part of your meal

Thankfully, you can be picky if you’re not a big vegetable eater since almost every vegetable is loaded with fiber. However, make sure that you eat them every day. One easy way to do this is to include them in every meal.

Eat a whole-grain breakfast

Since breakfast is considered as the most important meal of the day, why not load it up with fiber-y goodness? An easy way to do this is by simply adding chopped fruit onto your oatmeal.

© Photo by James Harris on Unsplash

Gallery: The best foods for your gut — and why you should care (The Daily Meal)

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The 6 Basics

1. Half Your Plate. Fill half your plate with fruits and veggies at every meal and snack.
2. Add More. Add extra fruits and vegetables to dishes, even if they already contain/call for them in the recipe.
3. Substitute. Substitute fruits & veggies in any meal – they’re lower in calories than many other foods.
4. Stay Stocked. Always stock frozen and canned fruits & veggies for quick meal prep. Choose canned fruit and vegetables without added sugar, syrup, cream sauces, or other ingredients that will add calories.
5. Steam & Flavor. Steamed vegetables make great sides. Add flavor with low-calorie or low-fat dressings and herbs and spices.
6. Grab & Go. Always have fresh fruits and vegetables in easy-to-grab places (a fruit bowl, sliced in the fridge, trail mix)

Tips for Every Meal

Breakfast

• Substitute spinach, onions, or mushrooms for one of the eggs or half the cheese in your morning omelet. This will add volume but decrease the fat!
• Add fruit to your whole-grain cereal, top with low-fat milk and grab a bottle of vegetable juice for the road.
• Get up 10 minutes early or plan an on-the-go nutritious breakfast (including fruits or vegetables) the night before.
• Make some thick oatmeal in a mug that’ll fit in your car’s console. Top with nuts, seeds or dried fruit.
• Make a waffle or pancake the night before (add blueberries and sprinkle wheat germ in the batter) then pop it in the toaster before you leave in the morning.

Lunch

• Reduce the amount of meat or cheese on a sandwich by ½ and replace with veggies.
• Chicken or tuna salad – add an equal amount of chopped fruits or veggies such as celery, grated carrots, cucumber, apples, grapes, pineapple, or dried cranberries.
• Add ½ a sliced banana or 1 sliced apple to a peanut butter sandwich and reduce the amount of peanut butter by half.
• Replace pasta in soups with veggies.
• When eating out, chose vegetarian options that have lots of fruits and vegetables.

Dinner

• Reduce your portion of meat at a meal and have an extra serving of veggies or salad
• Replace ½ pasta portion with vegetables topped with sauce
• Stir-fry veggies with chicken instead of other starchy foods
• Make chili with ½ the meat replaced with beans and veggies
• Make a portabella mushroom or black bean burger instead of your traditional hamburger

Snacks

• 1 cup of whole strawberries AND 1 cup of carrots with 1/4 cup of low-calorie dip
• Pop a few strawberries, blueberries, carrots, broccoli, or any other ‘popable’ fruits & veggies; they’re great options to snack on as is
• Make fruit kabobs or fruit popsicles
• Try hummus with carrots, celery, cauliflower, or other vegetables
• Guacamole! It’s heart healthy and delicious
• Apples. DYK? 1 snack-size bag of corn chips (1 oz) has the same number of calories as a small apple

Experts around the world often recommend inclusion of garlic in our daily diet. One of the simplest ways of adding garlic in food is in the form of masala.

Somdatta Saha | Updated: September 10, 2020 13:36 IST

_{Garlic is a super-food and has been a part of traditional medicine for centuries}

• Garlic has been a part of traditional medicine for centuries
• Experts around the world recommend inclusion of garlic in our daily diet
• Herere 5 fun ideas of adding garlic to your diet (with recipes)

If you have to name a few basic ingredients to whip up an Indian curry, garlic will surely make it to the list. It holds an irreplaceable position in almost every kitchen. The pungent taste and strong aroma of the herb offers an instant kick of flavours to any regular dish. In fact, it is one of the most commonly used spices in global cuisine. Besides being a versatile food ingredient, garlic is a powerhouse of several healthy nutrients. It is a super-food and has been a part of traditional medicine for centuries.

Health Benefits Of Garlic:

As per the book ‘Healing Foods’ by DK Publishers, garlic helps “aiding the circulatory and digestive systems, boosting the immune system, lowering blood pressure, and fighting heart disease.” It is also enriched with vitamins, minerals, antioxidants, antiviral and antibacterial properties. Moreover, garlic has low calorie content and may help in weight loss. Hence, experts around the world often recommend inclusion of garlic in our daily diet.

How To Add More Garlic To Your Diet?

One of the simplest ways of adding garlic in food is in the form of masala. But if you look around, you will find several unique techniques that will not only include the benefits of garlic in your meal plan, but also make the dishes flavoursome and appetising.

Here’re 5 fun ideas of adding garlic to your diet (with recipes):

1. Salad dressing

All you need to do is, pound some garlic cloves, mix it with olive oil, chilli flakes and dried herbs and drizzle on your bowl of salad. This will add a rich flavour to your regular salad bowl.

2. Adding to soup

You may top a humble bowl of soup with some burnt garlics to make it yet more luscious. For preparing burnt garlic, you have to heat a pan with some oil and fry a handful of chopped garlic (on a low flame) till it turns golden brown in colour.

3. Including in roti or paratha

You can add a handful of garlic to the roti or paratha dough to make them flavourful. Click here for the recipe of garlic naan.

4. Adding to dips

We all love to pair our appetisers with yummy dips. Here’s a recipe of garlic dip that will make your fries and crisps taste better. Click here for the recipe. You may also whip up garlic butter by adding some chopped garlic, black pepper and dried herbs to a regular slab of butter.

5. Pickling garlic

One of the most popular ways to include the herb to your diet, garlic pickle is all things good and spicy. Pair it with your meal and make it taste better in a jiffy. Click here for a garlic-based pickle recipe.

Now on, enjoy a garlic-y goodness with every meal, without much struggle. Have a nice day!

About Somdatta Saha Explorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.

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5 Ways to Get More Greens Without Eating a Salad

If there is one thing you can do to enhance your diet, it’s adding in more green vegetables. These power foods are packed with vitamins, minerals, and fiber. Regardless of what diet you follow—vegetarian, vegan, low-carb, or paleo, adding more green vegetables can support you in improving your overall health.

According to Harvard’s School of Public Health, eating vegetables can reduce the risk of heart disease, stroke, and some cancers. Additionally, eating veggies over higher-calorie foods can help manage body weight.

The U.S. government guidelines’ recommended intake for vegetables per day is 2 to 2.5 cups for women and 3 to 3.5 cups for men. In a 2013 report by the CDC, data showed that 87 percent of Americans did not meet the recommended daily vegetable intake from 2007 to 2010.

The good news is that you can enjoy a wide variety of vegetables to hit your daily intake. Keep in mind that each vegetable has its own unique makeup of vitamins and minerals, so it is important to rotate through different types of vegetables to get all of the nutrients that your body needs.

While there are plenty of green vegetables to choose from, here are some of the more nutrient-dense options for you to try:

• Kale
• Spinach
• Swiss chard
• Collard greens
• Mixed greens
• Baby greens
• Arugula
• Brussels sprouts
• Asparagus
• Zucchini
• Mustard greens
• Dandelion greens

Remember to focus on consuming darker green leafy vegetables like spinach, mixed greens, and arugula, instead of vegetables like iceberg and romaine lettuce, because they have more vitamins and minerals.
If you are tired of always eating salads to get your vegetables in, here are five new ways for you to incorporate more vegetables into your diet.

1. Sautéed Greens

This simple and quick technique is a great way to cook your greens. Some greens that are good for sautéing are:

• Broccoli
• Zucchini
• Bok choy
• Spinach
• Green beans
• Brussels sprouts
• Snap peas

Follow these five easy steps to prepare your favorite greens:

• Chop your green vegetables into small, bite-sized pieces.
• Bring a large pan to medium heat. Melt 1-2 tablespoons of coconut oil, ghee, or olive oil.
• Add chopped onions or minced garlic to the pan and stir for 1-2 minutes or until fragrant.
• Add your green vegetables, and sauté until wilted or soft. Note: Cooking time will vary depending on the type of green you choose. Make sure not to over-cook your green vegetables to keep the flavor fresh. Think about leaving a little crunch for texture.
• Remove from pan and season with 1 teaspoon of sea salt and any other spices of your choice, like lemon juice, to balance out the flavors.

2. Protein Smoothies and Green Juice

A smoothie is a great way to pack in a lot of nutrients in one place. Add one to two handfuls of green vegetables to your morning or afternoon protein smoothie. Some common greens that you can add to your smoothie are:

• Spinach
• Kale
• Swiss chard

If you get adventurous, add celery or cucumber to your smoothie as well. If you have never added greens to a smoothie, spinach is a nice place to start because it has a mild flavor.
Green juice is another way to reap the benefits of vitamins and minerals found in green vegetables. Note that juicing does not provide the same fiber benefits as smoothies or eating your greens. Some green juices also tend to be very high in sugar because of the other fruits or vegetables that are added.

Juicing lends itself to many different green vegetables, including:

• Kale
• Celery
• Spinach
• Swiss chard
• Cucumbers
• Dandelion greens
• Beet greens

3. Green Vegetables with Eggs

Whether you are making a simple egg scramble or an egg frittata, consider adding a few handfuls of green vegetables to the mix. Some green vegetables that mix really nicely with eggs are:

• Spinach
• Swiss chard
• Zucchini
• Broccoli
• Asparagus

4. Green Powders

Green powders provide a wide variety of concentrated green vegetables. A great benefit to incorporating green powders into your diet is that they include plant-algae like spirulina and chlorella.

There are many different types of green powders available at your local health food stores. Look for an organic green powder, and if you have a gluten sensitivity, make sure the product is certified “gluten-free” as some blends use barley grass, which contains gluten. As always, make sure to look at what type of sweetener is used and how much sugar the green powder contains (stick to less than five grams of sugar per serving).

5. Vegetable Soups

A warm bowl of soup is another great way to incorporate several different vegetables into one meal. You can either make a chopped vegetable soup or a pureed soup. Consider adding these vegetables to your next soup:

• Broccoli
• Zucchini
• Jerusalem artichoke
• Asparagus
• Collard greens
• Kale
• Spinach

By incorporating more green vegetables into your diet, you will be crowding out other processed foods that aren’t as nutrient dense. Remember to fill half of your plate with vegetables to make sure you supply your body with the nourishment it deserves.
*Editor’s Note: The information in this article is intended for your educational use only; does not necessarily reflect the opinions of the Chopra Center’s Mind-Body Medical Group; and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.

Salads made with fresh seasonal produce are not only easy to put together but also pack a healthy punch and provide essential minerals and nutrients to combat summer blues.

Salads are a sensory experience. The flesh of a juicy jamun or a fat litchi is enough to entice anyone into stealing a bunch from the neighbour’s verandah. Colours of deep purple contrasting with brilliantly with orange and scarlet are a treat to the eyes. Zesty flavours of lemon and lime dance playfully on the palate. Accompanied with the crunch of greens and the nuttiness of seeds, this seasonal produce makes for the perfect salads. They are not only easy to put together but also pack a healthy punch and provide essential minerals and nutrients to combat summer blues.

“A wholesome salad is a perfect way to sneak in additional nutrients in your diet. It is full of antioxidants, which help keep a check on free radicals, keeping lifestyle disorders at bay. Salads also meet our body’s fibre requirement which is essential in promoting gut health,” says nutritionist Kavita Devgan.

While the heat is enough to deplete the body of its nutrients, summer also brings with it a bounty of fruits and vegetables to keep the body hydrated. “The salads should have a base (sprouts or greens), a dressing (lemon/vinegar/balsamic ) and a topping (crisp nuts, toasted bread). Fruits like woodapple, watermelon, and veggies like cucumber and drumsticks are an important summer ingredient. Adding millets is a wonderful idea for that extra protein. Serve it chilled to ensure freshness,” says chef Nishant Choubey.

But for those trying to avoid cold food due to various reasons, chef Kunal Kapur has a solution. “I would not recommend cold salads at this time, but if you must, then I advise going the kimchi way. The pickling makes it an immunity-booster and helps aid digestion,” he says. Originally made with Cabbage and Korean radish, Kimchi can be made with celery, carrots , cucumber, bamboo shoots and beetroot using chopped ginger and garlic, soy sauce, vinegar, sugar and sesame oil.

Make Salads Fun Again

Devgan suggests playing up with ingredients and adding a new item as and when one likes. “Add at least one source of protein — boiled egg, tofu, cheese, lean cuts of some meat. Alfalfa and wheatgrass sprouts add a brilliant green to the bowl. Play with leaves; baby spinach, dense arugula, watercress sprigs work best,” she says.

Dress it up nicely

Add a dash of olive or sesame oil to the dressing as they help in the absorption of fat-soluble vitamins, i.e., vitamins A,D, E and K. Nuts and seeds are always a good idea as they not only add a bite, but also provide omega-3 and mono unsaturated fats. “Honey mustard lemon, lemon olive oil vinaigrette, and tamarind soy are some healthy dressings. To ensure the dressings last long, use fresh oil and store in moisture-proof glass jars,” advises Choubey.

Here are some easy-to-make recipes that are wholesome, delicious and high on nutritional value.

Jamun Chaat

Deseed 300g jamun. In a pan, cook 100ml tamarind juice with 2tsp palm sugar and cook till it attains a sauce-like consistency. Add 1tsp spy sauce and ½ tsp salt. In a bowl, add jamun slices, some chopped green chilli, slices from one garlic clove, 80g sliced cherry tomatoes, 40g crushed peanuts, ¼ tsp lemon juice, 10g mushroom sauce and a pinch of chaat masala. Dress it with 4tsp tamarind sauce. Serve chilled with fresh coriander and a lemon wedge. – Recipe by chef Nishant Choubey, Seinan Group.

Kale and cranberries salad with litchi chunks

Make orange dressing with 15ml orange juice, 10ml each of olive oil and honey, and crushed black pepper and salt to taste. In a bowl, take 100g shredded kale, 20g orange segments and 15g litchi chunks. Mix in the dressing, top it up with 20g goat cheese and garnish with 5g puffed melon seeds and 15gm cranberries. – Recipe by chef Vinay Trilokiya, Farzi Cafe.

Pearl barley, almonds and pomegranate salad

Add 100g soaked pearl barley in a pan of boiling water and cook for three minutes, or until tender. Drain and refresh under cold running water. Transfer barley to a large bowl and set aside. Mix boiled barley, 60ml coconut oil, 1tbsp harissa paste and 1-1/2 tbsp pomegranate syrup in a bowl. Toss seeds of one small pomegranate, 50g boiled broccoli florets, chopped parsley and mint leaves, three chopped spring onions, 1tbsp extra virgin olive oil and ½ tsp lemon juice. Top with 80g roasted almonds and serve with brown bread garlic toast. – Recipe by chef Manoj Rawat, Hilton Garden Inn.

Posted July 16, 2019

Most dog owners want the best for their four-legged friends. The least you can do for your pets is to take them to the veterinarian, play with them, and feed them well. That’s how you make sure your dog feels loved and safe in your house. But to truly help your dog be healthy, you’ll add high fiber foods to your dog’s diet.

Nutrition plays a vital role in your dog’s growth, well-being, and life expectancy. Every pet should get enough fiber since it can support the proper function of the digestive system and provide multiple health benefits.

You might feed your furry friend the most expensive dog food. That doesn’t mean; however, the food contains enough fiber to keep your pup healthy. Putting your dog on a diet that includes plenty of soluble fiber and insoluble fiber, can help control your dog’s weight and digestive problems.

Want to know more about adding high fiber foods to your pet’s diet? You can read reviews of the best grain-free dog foods or do your research to understand why fiber provides health benefits for your dog.

High fiber dog food benefits

Some dogs suffer from being overweight. Obesity can lead to heart and breathing conditions, arthritis, skin diseases, tumors, and difficulties after anesthesia.

Unfortunately, some dog owners are unwilling or unable to decrease the amount of food they give their dogs or start playing more with their four-legged friends. Problems with weight affect the dog’s quality of life and can take up to three years off the life of your pup.

Switching to a high fiber diet can help your dog maintain his weight and lead a healthy life. Fiber can make your dog feel full and energetic without overeating.

If you don’t want to put your dog on a diet, you can at least start by adding a few green beans (a natural fiber source) to daily meals.

Fiber also helps improve your dog’s digestive system and helps keep dogs that suffer from either chronic diarrhea or constipation.

Additionally, a high fiber diet can promote colon health. According to a study, fermentable fiber helps prevent colon cancer by speeding up the elimination process and protecting the colon wall.

Consider giving your pup more fiber is he has diabetes. Certain foods can help slow digestion and keep your dog’s blood sugar levels under control.

High fiber diets also help with digestion for dogs that have kidney disease or pancreatic insufficiency.

If your dog has a severe health issue like diabetes or kidney disease, consult with your vet before making any diet changes.

Good high fiber sources

High fiber foods for your dog aren’t expensive. You can find a lot of fiber in vegetables and fruits that are safe dogs to eat. Some good options include:

Canned pumpkin

Yes, dogs can eat pumpkins. Canned pumpkin is the source of vitamins, minerals, and soluble fiber. Eating pumpkin can help stop diarrhea and manage your dog’s weight. Just be sure to buy canned pumpkin without any added sugar or salt.

Sweet potatoes

One average-sized sweet potato contains around four grams of dietary fiber. Most dogs love the taste of sweet potatoes.

If you want to give some to your pup, wash sweet potatoes with warm water and pierce them with a fork. After that, cook them in your microwave for about ten minutes. Once cooked, cut and mash the sweet potato with a fork. Then, add two teaspoons of sweet potato to your dog’s food.

Other foods that contain both soluble and insoluble fiber include:

• Green beans
• Carrots
• Tomatoes
• Green vegetables
• Apples
• Bananas
• Whole grains
• Oats
• Flaxseed
• Beet pulp

Introducing new food to your dog’s diet

You should change your dog’s diet gradually since his body needs to get used to high fiber food, especially if you have never given him fiber before. Sudden changes can lead to digestive problems.

You can either contact your vet to get recommendations or monitor your dog’s behavior after giving him some fiber on your own. If you start on your own, add a few carrots or green beans to your dog’s food. Your dog will let you know what foods he likes.

Don’t hesitate to contact the vet first since they can create a diet plan according to your dog’s individual needs.

Adding excessive amounts of fiber is not healthy. Doing so can dilute some nutrients and decrease the absorption of some minerals. When in doubt, always talk to your vet.

The bottom line

Packaged dog food usually contains less than 5% fiber. That’s why you should consider adding natural sources of fiber to your dog’s diet.

Doing so will help improve your four-legged friend’s digestive system while beating obesity and prolonging your dog’s life expectancy.

Keep in mind some dogs can’t tolerate human fiber foods. For instance, most have trouble digesting corn and other grains.

Talk to your vet before changing your dog’s diet. Reliable veterinarians can create a high fiber diet by taking into account your dog’s allergies and individual needs.

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5 reasons to go bananas for the nutrient-packed fruit

DUBAI: Devinder Bains, personal trainer and nutrition coach at Fit Squad DXB, shares her expert advice on the superfood that will help you lead a longer and healthier life.

Bananas are one of the tastiest and most versatile foods around, and the good news is that they are packed with healthy nutrients. Use them in smoothies, fruit bowls, on their own as a snack or dessert, or in the lockdown favorite bake — banana bread. Perfect before or after training, this fruit is a nutritional powerhouse.

Skin health

The abundance of vitamin C and manganese contained in bananas makes them a superfood for the skin. Manganese works by helping the body utilize vitamin C, and they work together to protect against cell and tissue damage from free radicals. Both also help produce collagen, the protein that builds and holds your skin and bones together.

Vitamin C and manganese contained in bananas makes them a superfood for the skin. (Supplied)

Pregnancy

Bananas are a good source of potassium, which can help relieve the leg cramps that are common in pregnant women. They also contain vitamin B6, which is essential for fetal development and which can also help with nausea and vomiting during the first trimester. In addition to super nutrient vitamin C, which keeps immunity in order, bananas are also rich in fiber, which can help with constipation, something that affects half of all pregnant women.

Weight loss

The average banana has around 100 calories, which is pretty low considering how filling, nutritious and tasty they are. Opt for unripe (greener) bananas, which are higher in resistant starch and therefore more filling, helping to reduce appetite. Bananas can also help moderate blood sugar levels and may reduce appetite by slowing stomach emptying.

The average banana has around 100 calories, which is pretty low. (Shutterstock)

Blood pressure

Bananas keep high blood pressure in check due to a combination of high potassium and low sodium. One large banana provides over 10 percent of your daily potassium requirements, which means it can also contribute toward maintaining a healthy heart and kidneys.

Fitness

Bananas are fat-free and contain three natural sugars — sucrose, fructose and glucose — making them an excellent source of energy, especially for growing kids and exercise lovers. They have been labelled the perfect food for athletes due to their mineral content and quick-digesting carbs, making them an energizing addition to breakfast, a filling reboot between training sessions, and an excellent post-workout filler food with a protein shake. As mentioned, they may also play a part in reducing cramps that exercise can bring on.

Most of us already know how good healthy eating is and the role of vegetables in a healthy diet.

In spite of knowing the fact, we sometimes ignore or find it difficult to integrate adequate vegetables into our diet regimen.

Vegetables are natural, healthy and delicious; they contain vitamins, minerals, fiber and carbohydrates; provide essential health-promoting compounds to the body in the form of pigments, phytochemicals and antioxidants–the compounds that demote the onset of health-related problems.

Benefits of including vegetables in your diet!

Regular intake of vegetables helps combat heart disease, heart attack, stroke and certain cancers.

Recent researches states that people who consume vegetable-based diets are less prone to chronic illnesses such as atherosclerosis, cardiovascular disease, sun cancer, breast cancer, lung cancer, obesity, high blood pressure (hypertension) and diabetes.

Moreover, the LDL cholesterol and the serum cholesterol levels remain lower. They are less prone to the development of kidney stones, osteoporosis, and gallstones.

Eating more vegetables also help to maintain healthy body weight, control blood sugar levels, clean arteries, and reduce hospital stay.

According to the nutritionists’ recommendation, adults should incorporate at least five servings of vegetables in the diet each day. However, the recent dietary guidelines have raised the number of vegetable servings from five to nine.

For some, adding just five servings of vegetables into the diet is very tough. Then, increasing the vegetable servings number can make them feel overwhelm. But, adding vegetables to the daily diet is not that hard if you follow some of these guidelines:

Reap the benefits of fruits and vegetables with seven fun ways to eat more of them. After all, More Matters when it comes to fruits and veggies!

You know eating fruits and vegetables is an important part of a healthy diet, but did you know that more than 90 percent of adults and children do not eat the recommended amount? That’s the main reason why the whole month of September we celebrate Fruits & Veggies – More Matters Month. September may be over tomorrow, but eating fruits and vegetables is important every day of every month of the whole year.

Why Fruits and Vegetables Matter

Fruits and vegetables have many health benefits including antioxidants, vitamins and minerals, and low-calorie status. The biggest benefit of all is fiber.

Fiber helps people feel fuller longer thereby assisting with weight management. Research has also shown that fiber helps reduce the risk of heart disease and a variety of cancers. Fiber also plays a role in diabetes management by stabilizing blood glucose levels. A high-fiber diet keeps your digestive tract running smoothly and helps to prevent constipation.

How to Increase Fruit and Vegetable Intake

Given all these benefits of fiber and the fact that fruits and veggies are a good source of it, how can you increase your daily intake of fruits and vegetables? Here are seven ways to try!

1. Munch on fresh, frozen, or canned fruit and vegetables. For out of season produce, don’t be afraid of the frozen and canned options, just look for canned fruits in water or 100% juice and rinse canned vegetables to wash away some of the added sodium.

1. Add veggies into your pasta sauce and serve over whole grain pasta for a healthy combination. Some of the best veggies to add to your sauce are colorful bell peppers, carrots, onions, and mushrooms.
2. Visit a local farmers market to explore seasonal produce you may not find at your local supermarket. Ask the farmers for cooking tips for unfamiliar finds.

1. Add fruit to salad any time of year! You’ll get the benefits of fiber and antioxidants, plus the pretty fruit will give the salad a pop of color.

1. Ease healthy options into your old eating habits. Add a fruit or veggie to your family’s favorite casserole or burger. Slice up and serve raw veggies to munch on while dinner is cooking.

1. Make fruit and/or veggie smoothies. Add some Greek yogurt or nut butters for a protein boost.
2. Include the kids in the kitchen. Let them join in the fun when you plan, shop, and cook your fruits and veggies. Kids are more likely to try a new fruit or veggie they choose and help prepare.

For more ideas, check out my friend and fellow RD Katie Morford’s new e-booklet “10 Ways To Get Kids to Eat Their Veggies.”

How will you incorporate more fruits and vegetables into your diet?

Though fiber is not an essential nutrient to your dog’s diet, you can add it to improve colon health, combat with diarrhea, diabetes mellitus and constipation troubles faced by your dog. It also regulates weight management process of your dog. Adding fiber to your dog’s diet should be planned and incorporated only after consulting with your veterinarian. Depending on your dog’s capacity you can start adding fiber to his diet with the following easy steps

• Outer shell of a grain is called bran which is rich in fiber; you can sprinkle some of it in your dog’s food. To make it more digestive and palatable you can soak it in water. Bran varieties include rice bran, oat bran and wheat as well. It is the most familiar home therapy for constipation and insufficiency of fiber in pets.

• You can add apple to your dog’s diet as it has loads of fiber and other nutrients as well. Do not forget to remove the seeds as it includes bits of cyanide which can act as a toxic to your dog. Create mashed recipes that he would love!

• To make your dog’s food tasty as well healthy, you can incorporate canned pumpkin to his diet. 1/2 tsp for smaller dogs and 1 tbsp for medium or bigger dogs is enough to accomplish your purpose.

• Brown rice consists three times advanced fiber than regular white rice as well as it is quiet easily available in your kitchen. Instead of putting plain broth, you can add prepared meal with it as a topper on your dog’s kibble.

• As everybody knows that vegetables are full of fiber, you can integrate different veggies to your dog’s diet. These include carrot sticks, peas, green beans etc. Canned vegetables should not be given to your pet as these contain higher amount of sodium which is harmful for your dog. Make sure that vegetables should be in small pieces as your dog will not be able to digest large pieces.

• If your dog loves flavored foods then you can opt for chicken broths as well.

• Medium sized sweet potatoes comprise of near about 3 grams of fiber. Before offering to your dog, you have to microwave the potatoes until a fork can easily pierce it. Mash it and then add 1-3 tbsp to your dog’s meal.

While executing these steps of adding fiber, you have to remember that too much fiber can cause loose stools of your dog or too much gas in your dog’s stomach. Slot in regular exercise to your dog’s daily routine to avoid these conditions

Juicing gives you many benefits, like increased vitamin absorption, consuming the advisable daily amount of fruit and veggies, and also the integration of other types of veggies and fruits in your diet.

Juicing transforms solid items into juice, making it faster for the internal organs to take in the vitamins and nutrients. Juicing is the best way to eat vegetable and fruit by getting them easily available to your system as you drink the juice. Juicing is a fairly easy technique to get the fundamental vitamins our body needs that processed foods can’t provide. You’ll find countless recipes for juicing available on the internet.

Strange Fruit Juices

Have you ever heard of the Noni fruit? Or the Himalayan goji? How about the mangosteen (Tried this one before though!)? Well, neither have I. Until I was surfing online for juice recipe ideas, and found these fruit online. Apparently they have super nutritional benefits and are gaining popularity the world over. This is Himalayan [. ]

For anyone who is planning to juice vegetables and fruits there are several kinds of juicer you can buy. Just realize that advice is offered on the internet and you simply can’t make a mistake by browsing through reviews on the bes t rated juicers. The end result relies on how effectively the vegetable or fruit is smashed and this should be decided by the juicing approach implemented not the speed.

Green Star Elite SGE-5000 Juicer

Green Star Elite GSE-5000 Juicer is sure to make heads turn but wait till you see the function and features of it! The easy assembling and disassembling of the machine is definitely an added advantage for any new and beginner users out there. There will be no more tricky and complicated screw knobs to remove. Find out more on Green Star Juicer here.

Each machines as you’ll see has its exclusive benefits, abilities and features and thus if anybody says that a specific model beats the rest they could be lying. When you’re concerned with sound levels, consider masticating models. If your goal is to drink juice for well being, use all natural produce. On the other hand, wash everything properly.

No more having to pay a few dollars on fresh fruit juice, never again need to compromise with the taste, no more drastic attempts to extract juice from any type of vegetables and fruit. Not unlike any machine, it is important that you learn the internal technicalities of juicers before you could figure out which one the best juicer is.

red velvet protein waffles

Protein Waffles Red Velvet and Chocolate

Making Protein waffles is a great way to add more protein into your breakfast , as well as making them more nutritious by adding vitamins and minerals that your body needs. If you have a kid like mine, that only wants waffles for breakfast, this is a great way to sneak some extra nutrition into their diet.

This Protein waffle recipe is super quick to make because I use a boxed ready to go waffle mix as the base. You can use any brand of protein powder, I used Idealshape chocolate super foods blend because it has alot of added vitamins and minerals in it as well. I make a huge batch and put two protein waffles each in zip lock bags. Some I freeze and some go in the frig. The kids just take them out and pop them in the toaster for an easy before school breakfast

Protein Waffles Chocolate and Red Velvet

Recipe by Foley Family Table

Delicious Protein waffle recipe, chocolate and red velvet flavor, that’s easy to make.

• 2 cups
  Complete waffle mix
• 1.5 cups
  milk
• 2 scoops
  Chocolate Protein powder (superfood blend)
• 1 teaspoon
  Watson’s red velvet extract

1. Mix the recipe according to the directions but substitute in the milk for water in the amount specified on your box mix. mix in the protein powder and the extract. stir until creamy. Heat up your waffle iron and prepare just like you would normal waffles. I grease my waffle iron plates with olive oil before putting on the batter, it makes it easier to get these waffle off the grid, they are a little denser than regular waffles. But super delicious and moist. you can eat them plain or with some fresh strawberries on top

Easy Ways To Add More Fruit And Vegetables To Your Diet

We are always being reminded that we should be eating plenty of fruit and vegetables. The health benefits associated with these ingredients are clear. However, some obstacles make it difficult for many of us to achieve the recommended five-a-day. For example, buying lots of fruit and vegetables can be expensive, and some ingredients can be difficult and time-consuming to prepare. The good news is that there are ways to overcome these hurdles.

Whether you want to lose weight or you just want to eat better, these pointers will help you increase the amount of fruit and vegetables in your diet.

Buy locally and in season:

Buying fruit and vegetables from the supermarket is expensive. This is especially true when you are buying products that are sourced from exotic parts of the world and those that are out of season. If you only buy locally produced seasonal ingredients you will reduce your shopping bill. Farmer’s markets and local stalls will usually only supply seasonal produce, and their prices tend to be less than supermarket prices.

Don’t always peel:

For many fruit and vegetables, most of the fibre and nutrients are contained within the skin. If you feel you don’t have the time or patience to peel fruit and vegetables, the good news is a lot of the time you don’t have to. Potatoes, carrots, parsnips, kiwi fruits, watermelon and bananas all have edible and nutritious rinds. Once they’ve had a good wash, they are good to go!

Avoid packaged items:

Fruit and veggies that are sold in fancy packaging should be avoided. You will pay more for the packaging that will only end up in the bin in any case. Stick to loose items wherever possible.

Eat it raw:

If you are short on time, eat your veggies as they come. Carrot, celery and cucumber sticks make a healthy and easy snack that will keep you going through the day.

Seek out the deals:

Buying online can make it easier to spot the best deals on fruit and vegetables. Take advantage of money off or buy one get one free deals on the fruit and vegetables that you like.

Don’t fuss:

Although delicately glazed carrots and perfectly poached pears are delicious, they are fussy and time-consuming ways to cook. You’ll get just as tasty and nutritious a result if you toss in lots of root veg into your lamb casserole or blend up a variety of fresh fruit and veg to make a smoothie. Leave the fancy techniques for the weekend, or just to the professionals.

Make the most of your ingredients:

If you cost is getting in the way of you reaching your five-a-day, try to make the most of your ingredients. Vegetable tops and tails, leaves, peelings and stalks can be popped into boiling water to create a delicious vegetable stock. And fruit and vegetable peelings can be roasted in the oven to make healthy crisps.

As you can see, it is easy to increase your intake of fruit and vegetables when you know how to cut costs and corners.

Shereen Lehman, MS, is a healthcare journalist and fact checker. She has co-authored two books for the popular Dummies Series (as Shereen Jegtvig).

Verywell / Alexandra Shytsman

• Fruit and Vegetables
• Dairy
• Proteins
• Water and Beverages
• Whole Grains
• Snacks

Science suggests that eating a diet rich in fruits and vegetables is associated with having a healthier heart, a lower risk of cancer, better brain function, and longer life. According to the United States Department of Agriculture (USDA), you need at least two cups of fruit every day and about two and one-half cups of vegetables every day. Or if it’s easier to track, about five to nine servings per day.

How Big Is a Serving?

Generally, one serving of fruit or vegetable is equal to about one-half cup (sliced or chopped). But greens like spinach and lettuce have a serving size equal to one full cup. A single piece of fruit, such as an apple or an orange also counts as one serving. When you read the labels on packaged fruits and vegetables, you might see that a serving is three-fourths of a cup instead of a half cup. One serving of juice is four ounces.

How to Increase Your Fruit and Vegetable Intake

Make them more convenient at home. Apples, pears, bananas, oranges, and cherry tomatoes don’t need refrigeration so you can keep them in plain view on your countertop or table. When snack time rolls around it will be easy to grab a piece of fruit or a handful of cherry tomatoes.

Try something new. Rutabagas can be cooked and mashed alone or mixed with potatoes. Serve pluots as a sweet treat, or snack on pomegranate arils. Try a few dishes from raw food diets.

Stock up on frozen vegetables. They’re quick and easy to prepare in the microwave or on the stovetop. You can choose single vegetables such as peas, carrots, green beans, or cauliflower, or you can try seasoned blends of vegetables.

Pre-cut and pre-washed salads-in-a-bag make mealtime easy. Just don’t assume that the pre-washed salad mixes are immaculate. Give them a good rinse before preparing your meal.

Take fruits and vegetables to work. Dehydrated fruits such as raisins, dates, and dried cranberries keep nicely in plastic containers. Tuck a bag of raisins in your purse for an easy snack. Single-serving packs of applesauce or fruit cups that don’t need refrigeration can also be kept at your desk.

Pack sliced carrots and celery with your lunch for a nutritious afternoon snack. If you eat lunch at a restaurant, choose a side salad instead of French fries, and drink 100-percent fruit juice instead of soda. Order vegetarian sandwiches and wraps. They’re usually low in calories and can give you two or three servings of vegetables with just one sandwich.

Serve fruits and vegetables as after school snacks. Avoid the bags of greasy chips, bowls of ice cream, and bottles of sugary sodas. Those snacks are high in calories and low in nutrition.

Replace them with:

• Freshly cut vegetables and dip
• A mix of your favorite 100-percent fruit juices with club soda
• A parfait made with yogurt, berries, and nuts or granola
• A small bowl of whole grain cereal with fresh fruit slices or raisins and low-fat milk
• Frozen seedless grapes

Sandwiches, Salads and On the Side

Eating a salad as a meal can give you several servings of fruits and vegetables. Start with some lettuce and add sliced tomatoes, apples, pears, berries, celery, cucumbers, sprouts, raw green beans, broccoli or cauliflower. With so many combinations, you can eat a different salad every day.

Eat a salad as a meal once or twice each week.

When you make a sandwich, be sure to add lettuce and a couple of thick tomato slices. Take the rest of the tomato, slice it up and serve it on the side. Add extra vegetables to your soup and stew recipes, or even to canned soups.

My cat seems to be having. digestion issues. He’s a 6 month old black domestic short hair.

He tends to splatter it everywhere and drag it along his long butt fur all over my apartment. He’s a strictly indoor cat, but I worry about his health. We’ve tried Blue Mountain, Royal Canin, The Petsmart brand, Fancy Feast, Avoderm, (a couple others I can’t remember) and are currently trying the Hill Science Diet for kitten.

I always give it 3-4 weeks on a single food before I switch it out if it’s not working. I THINK (I’m no vet) that he’s not getting enough fiber in his diet. I’ve tried the “no grains, soys, etc.” foods, but it seems his stomach still struggles. I have a bowl that always has dry food in it, and a single can every night.

Is there any sort of sensitive stomach food or food I can feed him to get a bit more fiber in his diet? It seems there’s a distinct lack of variety/health options for kittens, but it could be I’m just looking in the wrong places.

In thanks, here’s a very flattering picture of the little guy.

Update: I bought some catgrass, and in combination with the new food, my kitten seems to be happier and less liquid. Thank you all for the help!

4 Answers 4

Cats who are kept indoors do not have access to the plant matter that outdoor cats would instinctively seek out to supplement their protein heavy diet, so this is an important factor you should consider. Many animals, including our domestic pets, are able to self medicate certain bodily issues by seeking out plants that will aid their digestion. If an outdoor cat is feeling like it has a bit of a dodgy stomach, it will seek out grass or other plant matter to help aid it’s digestion. Therefore, it is very important to offer these options to all indoor cats. A ‘wild’ cat would be getting a huge range of food types in its diet simply from eating prey items, as the stomach contents of said prey would usually be full of plant matter. So, whilst a cat is an obligate carnivore, they still need a lot of other types of food in their diet. A few plants that are safe for cats that you can easily grow indoors are catnip, catgrass, catmint, lemon grass and valerian, but there are many others.

The best thing to do is get your cat seen by a vet to rule out any disease that is causing this poor digestion, and then making a few simple changes to your home setup to accommodate for the parts of the outside world he is missing out on.

Cats tend to have sensitive digestive systems, which can be heavily disrupted by diet changes; ultimately, it may be that by constantly switching his food to try to find the “remedy,” you have in fact actually worsened the issue.

Properly switching a cat’s food takes about 1-2 weeks of blending the foods together in a ratio that slowly phases in the new food while phasing out the old, giving their digestive system time to adjust. A sudden switch (or even one executed too quickly) can trigger diarrhea and stomach upset. You make no mention of transitioning the food between the short bursts of time on each variety; it’s highly likely this is the cause.

Cats can also be sensitive to specific proteins or other ingredients, and may need to stick to or avoid specific ingredients. Each cat is unique in this; two of my cats can eat almost anything, while the third will get severe diarrhea if she eats anything other than a chicken recipe diet; a previous one vomited if fed a recipe containing red meat. As no mention was given of the food recipes being offered, there may be protein(s) that are causing sensitivities, or protein shifts that are exacerbating the issues coming from transitioning the food constantly.

In any case regarding chronic digestive upset, a visit to the vet is a must. You should give the vet all information about all foods you’ve been offering (brand, wet vs dry, and specific recipe) so they can help you determine the best course of action to relieve the issue; simply adding fiber isn’t going to fix the underlying cause.

Photo by Alexandr Podvalny on Unsplash

Tips and Tricks to Add More Fruits and Veggies to Your Diet

This week #FoodFri teamed up with the National WIC Association (NWA), a non-profit education arm and advocacy voice of the Special Supplemental Nutrition Program for Women, Infants and Children (WIC) to discuss the importance of eating fruits and vegetables every day as part of a healthy diet.

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Did you know that the WIC program serves over eight million mothers and young children all over the United States? WIC provides nutrition education and food to our nation’s nutritionally at-risk mothers and young children.

WIC offers food and food education, helping participants learn how to prepare fruits and vegetables.

The #WIC Farmers’ Market Nutrition Program provides additional coupons to WIC participants that they can use to purchase fresh fruits and vegetables at participating farmers’ markets. #FoodFri

— HHS OASH Region II (@HHS_HealthReg2) December 8, 2017

If you missed the convo on Twitter, don’t worry! Here are some of the highlights:

* Depending on the season, it may be cheaper to buy frozen!

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* When possible, eat local! Our Twitter friends suggest farmers’ markets as a good source of affordable and local produce. (Some farmers’ markets accept vouchers).

* Fill 1/2 your plate with fruits and veggies!

FoodFri-tweet #PlateMethod.png

How many fruits and vegetables do our kids need to consume daily?

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How do you deal with picky eaters? Don’t fret! Because.

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What are some easy ways to consume fruits and veggies daily?

A7.4: Have fruits and vegetable snacks ready to go and easy to grab. Slice up some cucumbers or other veggies and keep them in easy to grab containers. #FoodFri — National WIC Assoc. (@NatWICAssoc) December 8, 2017

A7.3: Add chopped vegetables to your dishes. If you’re making spaghetti, add diced onion and bell peppers to the sauce. Mixing in bell peppers with your scrambled eggs is another great way to add vegetables to your diet. #FoodFri — National WIC Assoc. (@NatWICAssoc) December 8, 2017

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Some parents even said they sneak in veggies, like peas and butternut squash in mac and cheese!

How do you incorporate fruits and veggies to your diet? Share in the comments below!

Want to learn more about how WIC helps families? Visit NWICA .org and follow them on Twitter, & Facebook!

Are you following MomsRising on Instagram and Facebook?

Make sure to keep an eye out for #FoodFri on Twitter!

Do you fall short of the recommended 5 daily servings? Here are easy tips to help you do better.

I know you probably get tired of hearing me tell you to eat more vegetables. But the truth is that most people—despite their best intentions—don’t come anywhere close to the recommended five servings of vegetables every day . The average teenager eats fewer than two servings of vegetables per day—and one of them is usually French fries. Adults do a little bit better, but not much.

If you’ve been listening to the show for any length of time, you know all of the fantastic things that vegetables have to offer. Although they usually contribute only a small percentage of your daily calories, they are where the lion’s share of the nutrients are—particularly antioxidants and lots of other cancer-fighting, anti-aging, and generally good-for-you compounds.

If you’re only getting a couple of servings of vegetables a day, you’re really missing out on a lot of good stuff. I know you mean to do better! So, I’m going to give you some practical tips that can help you get more vegetables into every day.

You Need 5 Servings of Vegetables a Day

Five servings of vegetables every day may seem like a tall order. Keep in mind that just a half cup of most cooked vegetables or a whole cup of raw leafy greens counts as a serving. A half cup is about the size of an ice-cream scoop. A whole cup is about the size of a baseball. So a good-sized salad can easily count as one and a half or two servings.

It’s really not that hard to work in five servings—but it might take a few tweaks to your usual habits. Let me walk you through a typical day and show you just how easy it can be.

How to Get Vegetables in at Breakfast

Vegetables for breakfast? You bet! An omelet stuffed with peppers and onions, asparagus, or any other vegetable is a delicious way to enjoy vegetables for breakfast.

Even simpler, top some scrambled eggs with a half cup of salsa. Anyone who has ever lived in the Southwest knows that salsa and eggs taste great together. If you don’t like spicy things in the morning, choose a mild salsa. If you’re pressed for time, roll the whole thing into a tortilla and take it with you.

See? You’re already a fifth of the way to your goal and it’s only 8 a.m.!

How to Get More Vegetables in at Lunch

Please don’t point to that lone leaf of lettuce or that sliver of tomato on your sandwich and try to pass that off as a serving of vegetables. If you’re having a sandwich, stack it up with a good half inch or so of lettuce—or, even better, spinach leaves. That’s a serving. Or, get out of the sandwich rut and have a salad or a bowl of vegetable soup, instead.

If you need a break from frozen peas, start here.

From leafy greens to cruciferous veggies, produce is a little gift from nature to us humans. Filled with crucial immune-boosting antioxidants, fiber, B-vitamins, and minerals, they’re the “real deal” that can make a big impact on your health. The beauty of vegetables? The more you eat of all of them, the better off you are. Countless studies have linked the benefits to greater veggie intake to decreased risk of chronic disease, including heart disease, diabetes, and lifestyle-related cancers. Plus, observational data has linked adequate produce intake (at least five servings per day) to better mood and self-reported feelings of happiness and satisfaction.

Since they contain lots of water, vegetables are also essential for hydration and digestion while also providing fuel for your body’s beneficial bacteria to survive and thrive. The only thing to keep to a minimum? Breading and deep-frying your veggies, which turn a nutritious staple into a vehicle for extra refined carbs and saturated fat. That can add up if you’re preparing them with those methods frequently. Otherwise, choose a variety of veggies to bulk up your meals with nutritious flavor. Cook fresh and frozen produce by steaming, grilling, sautéing, or roasting — or enjoy it raw. If you go the canned route, pick types without added sugar or sodium. Here are a list of our top favorite vegetables, but keep in mind: Any veggie can belong on your menu, so choose what you love and use the rest as inspo for future meals and snacks you can enjoy in flavorful ways.

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Sadly too many of Americans have trouble putting that knowledge into practice. Who do you know actually gets five or more (emphasis on the “more”) servings a day? Many think it is just too expensive to tap into the power of PRODUCE. Did you know you can buy three servings of fruits and four servings of vegetables for well under $2 a day?
Health Coach clients often site the following concerns: Preparation time, unfamiliarity, and old habits as obstacles to eating more fruits and vegetables. Here are some health coach pro tips for tipping aside these barriers and enjoying delicious and health promoting foods.

1. Know your needs. The guidelines recommend a minimum of 2 cups of fruit and 2½ cups of vegetables a day. More is better.

2. Set a goal. If fruits and vegetables are minor items in your menu, start by eating one extra fruit or vegetable a day. When you’re used to that, add more.

3. Sneak it in. Adding finely grated carrots or zucchini to pasta sauce, meatloaf, chili, or a stew is one way to get an extra serving of vegetables.

4. Try new things. It’s easy to get tired of your regulars. Try a mango, pineapple, or something more exotic.

5. Blend it. A fruit smoothie (recipe HERE) is a delicious way to start the day or hold you over until dinner.

6. Dip it.
Try dipping vegetables in hummus or another bean spread, some spiced yogurt. Or try some peanut butter on a banana or slices of apple.

7. Spread it.
Try mashed avocado as a dip with diced tomatoes and onions. Puréed cooked beans also makes a delicious dip.

8. Brainy Breakfast.
Ditch the morning donut for an omelet with veggies. Or boost your morning cereal or oatmeal with some strawberries, blueberries, or dried fruit.

9. Drink up.
Having a 6-ounce glass of low-sodium vegetable juice instead of a soda gives you a full serving of vegetables.

10. Heat it UP.
Cut up onions, carrots, zucchini, asparagus, turnips — whatever you have — coat with minimal olive oil, add a dash of balsamic vinegar, and roast at 350° until done. Use roasted or grilled veggies as a side dish, add them to your meals.

11. Farm It Out: . Grocers offer an ever-expanding selection of prepared produce, salads, frozen stir-fry mixes and fruits and veggies.

12. Spice it UP:
Vegetables with spices, chopped nuts, balsamic vinegar, olive oil, or a specialty oil like walnut or sesame oil. ( sparingly)

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This is my Business Website and blog where I share health+wellness lifestyle content. There is implied consent as readers utilize the content of this blog/website at their own risk. Always consult a doctor before starting any physical fitness and or nutrition program. Certified Health Coaches motivate, empower and educate. They walk along side their clients in their health journey as an accountability partner. Health coaches do not diagnose, prescribe and or treat illness. Thank you for stopping by- The FriscoFIT City Ambassador

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Take a vitamin C (ascorbic acid) supplement every day, recommends Dr. Fredric Brendt, author of “Age-less: The Definitive Guide to Botox, Collagen, Lasers, Peels and Other Solutions for Flawless Skin.” This vitamin is vital in elastin and collagen production 12. A deficiency in ascorbic acid can weaken elastin fibers. The recommended dosage for vitamin C is one 500 mg capsule once daily to help maintain the cellular structures which keep the fibers of your complexion strong and healthy. In addition, eat foods rich in vitamin C, such as broccoli, kiwi fruit, bell peppers and citrus fruits.

Add one or two servings of healthy protein to your diet every day to help stimulate collagen and elastin production. Your muscle mass as well as the collagen and elastin in your skin are composed of proteins. Healthy foods rich in proteins include tofu, nuts, seeds, milk and cottage cheese.

How Does the Body Produce Collagen?

Apply sunscreen lotion generously to your skin when doing the aforementioned methods to help prevent further damage to the cells in your skin. Sunscreen can help protect your skin from the sun’s harmful ultraviolet rays which can break down collagen and elastin 2. Purchase sunscreen with a sun protection factor (SPF) of 15 and above and massage it into your skin 30 minutes before going outside.