Nutrition is such an interesting subject. There are so many dietary theories out there with millions of loyal followers, yet often they conflict with each other.
(Image via the Institute for Integrative Nutrition)
In all honesty, some of them make me cringe a bit. I’m talking to you, Paleo followers that claim they’re “eating like a cave man” yet they buy conventionally raised meat that was likely transported from halfway across the country from animals that had been pumped full of hormones and antibiotics, and fed a diet unnatural to them.
But I digress. Nutrition can definitely be confusing for people, even for someone whose studied nutrition and is really into food like myself. While dietary theories can drastically differ in ideology, there’s one thing that I believe all decent diets have in common: lots of veggies & fruits.
My #1 diet trick is something that I consciously implemented into my daily eats years ago: Eat veggies and/or fruits at every.single.meal.
It might sound hard to eat at least one veggie or fruit every time you eat breakfast, lunch, or dinner, but with a bit of planning, I promise you that it’s not. Here are some examples of how I do it:
If I’m quickly throwing together some ravioli or pasta for dinner, I make sure that there’s a green alongside it, like zoodles or string beans. Sometimes it’s a fresh veggie, other times it’s something canned or frozen… whatever works in the moment!
Chocolate cashew banana protein smoothie
I’m a smoothie monster. I make one almost every day. What does every single smoothie I make have in it? Either banana or some sort of berries.
If I’m out to dinner, I tend to order an entree with a lot of veggies. If my entree happens to not have a lot of veggies, I get a salad as an appetizer. That salad not only nourishes my body, but it cuts the edge off of my hunger, so I’ll eat less of my entree (Leftovers are awesome!).
If I’m making rice, I add in bell pepper, onion, and zucchini in there. Just throw it right into the pot about 10 minutes before your rice is done, and voila, you have VEGGIES in your meal! I also sometimes mix veggies like beans, broccoli, artichoke hearts and roasted pepper into my rice – as pictured above.
One of my go-to super simple dinners is quesadillas – with veggies of course! I just take a whole grain tortilla, throw in some shredded cheese, avocado, tomato, and salsa, and cook it for a few minutes on each side. Just like that, I have an easy, healthy dinner full of veggies (or fruit, if you want to be technical here!).
Locally grown strawberries
Another go-to quick meal for me is a wholesome cereal or yogurt….and I’ll add some blueberries, banana or strawberries on top. If I’m in need of a food store haul and am out of fresh fruit, I’ll chop up a few dates or apricots into my yogurt instead. I always have dried fruit around to use in a pinch.
One decadent dish that I seem to crave every couple of months is mac & cheese. Every time I make it, I simply add some chopped broccoli into the mix of cheesy carbs to boost the dish’s nutrition.
A variety of this pancake batter has been my favorite breakfast lately (I’ve been nixing the flour and adding in protein powder to the linked recipe). The batter includes 1/2 banana, and I usually either put blueberries in the pancakes, or will top the flapjacks with some sort of berries or apple.
See?! It’s really not hard at all to do, and once you get the hang of it, it’s a no-brainer. Veggies and fruits have tons of vitamins, minerals, antioxidants, fiber, and other good stuff.
Plus, produce is low in calories, so by adding in some at each meal, you’re bound to lower the calorie density of your diet. That means you’ll feel more full with less calories, and will naturally “crowd out” some other foods you might normally reach for when your belly isn’t feeling satisfied. And you’re fueling your cells with real, natural food that makes them strong and healthy….thus helping to make YOU strong and healthy.
Generally my only exception to this rule is for on-the-go snacks, when I eat something like a protein bar or almonds to hold me over until my next meal.
I think that the more you eat fruits and veggies, the more your body craves it. I often find myself really in the mood for an apple or a good salad, and I love eating lots of feel-good whole foods!
Tell me… Do you eat produce at every meal?
*This is the exactly the kind of healthy change that I help my health coaching clients to achieve. Email me @ nicole[at]foodielovesfitness.com if you’re interested in finding out more!*
Adding more fruit and vegetables to your diet is the first thing I tell people when they are looking to make a healthy change. It’s such a simple thing to do and can make such a big different, especially to energy levels.
I definitely have to have a fruit or veggie at very meal. I do that same at restaurant too – if my meal doesn’t come with some sort of veg, I start with a salad. It helps me not down all the bread at the table too. 🙂
Yes! Great post Nicole. I definitely try to incorporate fruits and veggies in as much as possible. It’s the best thing for your body imo. Plus, it makes it harder to fill up other junk (except for chocolate of course).
For lunch, I usually eat whatever leftover veggie we had from the night before and a salad and for supper, I have a small salad and whatever veggie we eat. I will add a banana to my oatmeal if we have them, otherwise I add my favorite trail mix. I also keep a few cuties or apples or a tomato or two at my desk to eat if I’m hungry. I also keep a jar of coconut oil and some raw almonds in my desk drawer too, so I have some healthy fats.
For the most part, I think I do…I mean, my breakfast is typical 1-2 pieces of fruit and a protein bar (Quest bars lately – lots of protein, minimal carbs, and decent ingredients!), and my lunches are typically a huge ginormous salad with veggies and beans. And then my Hus ALWAYS makes a veggie for dinner! Or if we’re having pizza (which happens a lot 😉 ) it usually has SOME type of veggie ON it. GREAT tips! I cringe at all these “diets” too. I mean, each body is different, but there are some extreme “diets” out there that just aren’t needed if you just eat balanced!
That rice looks so good! Love added veggies to my meals. Fruits and salads are sometimes easier to eat when it’s warmer out..
I’m totally with you – I make it a huge point to eat as many fruits and veggies as possible every day. And since I started doing that a few years ago I’ve never felt better. And I agree – all those diets out there … can make your head spin!! Happy weekend friend!!
YES!! I completely agree with you! All about that fruit and veggie life! I eat fruit and veggies at every meal as well! I feel like we have very similar approaches to health and nutrition!! <3 Great advice!! Hope that you're having a great week!
I tend to choose recipes that include veggies. These tips are nice though for the quick and every day. Thanks for sharing Nicole!