When I’m starting with some of the ladies in the programme, they will say “oh Fiona, I eat loads of veggies, I don’t need to introduce any more veggies to my day”, but invariably when we look more closely at their diets what we see is that they have a few berries with their breakfast, a slice of lettuce in a sandwich at lunchtime, and then maybe a bit of broccoli at dinner. We’re aiming to have at least five portions of veggies every day as part of our overall nutrition – just to maintain health, not to add any magical extra benefits.
What I’m going to ask you to do today is reflect a little bit on how much you’re actually eating in terms of your fruit and vegetable intake. When do you have it – do you have a piece of fruit with your breakfast, a salad at lunchtime or veggies at dinner time?
I’d love for you to reflect on the last two to three days and ask yourself whether you’re actually hitting your five a day target. If you’re not, your task for today is to add one extra portion of vegetables to your food each day for the rest of the week. In order for that to be a success for you, you’re going to have to sit down and plan. There’s a couple of elements that I would advise you plan on:
- How are you going to add those vegetables or fruit in?
- What meals are you going to add them to?
- What time are you going to have those snacks?
- How are you going to transport those snacks with you if you’re outside of home?
- If you’re the type of person who’s looking in the fridge saying ‘I don’t know if I have something’, can you freeze some berries and add to a smoothie? In your shopping, can you get an extra pack of frozen veg?
These are the small ways in which we can improve our fibre and vegetable intake.
How can you work at getting more vegetables into your diet? More vegetables = better nutrition, better gut health, and the added benefit of fat loss if you fill up on more vegetables. It really is a win-win.
Remember to begin your increased veggie intake slowly to prevent any bloating from the large increase in fibre. Lots of water is also the order of the day to help your gut process the fibre efficiently.
Let me know what steps you’re taking to increase your veggie intake today!
If you have any questions throughout the Challenge, email Fiona or send her a message on Instagram, Facebook and use hashtag #mkt21days to let us know how you are getting on with the Challenge!