Habit 3: Eat Vegetables w/Each Meal

What is it? 

This is my favorite habit of all time!!! No joke. Habit #3 is to eat vegetables with each meal. I promise as you start to incorporate this habit, you will notice a difference! If my husband and I go more than a day or two without our normal amount of veggies, we can literally feel a physical difference. Stick with it and pretty soon you’ll be liking your veggies just as much as we do in our house!

Why is it important?

Eating vegetables is important for MANY reasons, but here are three of them:

#1 – Vegetables are packed with vitamins and minerals

#2 – Vegetables contain what’s called phytochemicals–plant chemicals that are different from vitamins and minerals, but also essential for our bodies to function optimally.

#3 – Vegetables add an alkaline load to the bloodstream

I would like to emphasize the importance of #3. Most of the foods we eat would be categorized “acidic.” For example, proteins and grains both add an acidic load to the bloodstream. Balancing this acidity with fruits and vegetables is very important! Too much acidity can have negative effects on the body, including loss of bone strength and muscle mass. What’s a great way to prevent “aging injuries”? Try eating more vegetables!

How do I get started?

Aim to include two servings of fruits and/or vegetables at every meal. What’s a serving? Here’s a rule of thumb you can use…

1 serving  = 1/2 cup raw chopped fruits/veggies; 1 cup of raw, leafy vegetables; 1 medium sized fruit

Here’s a couple of examples to get you started:

Screen Shot 2018-10-01 at 3.04.39 PM

Not every meal or snack had exactly two servings of vegetables, but by the end of the day, in each example you’ve gotten 9-10 servings of vegetables and every one of them fit in naturally with your day!

Action Items:

Sit down and decide, on average, how many servings of vegetables you get each day.  If your answer is three servings, tomorrow, I want you to get in four servings. Add an extra serving of veggies each day. Work your way up in servings, slow and steady!

Next time to you go to the grocery store, spend some extra time in the fruit and vegetable section. Try some new ones, you never know what you may end up loving! And I’ll be posting my all-time favorite “veggie hack” soon as well!

If you’ve got questions about this habit, or want someone to help you stay accountable, you can ask me here. In the meantime, happy eating and I can’t wait to hear about your progress!

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