How To Incorporate More Fruits and Vegetables Into Your Diet

One of the most important things to incorporate into your diet is fruits and vegetables. Not only are they rich in micronutrients, but they are also a good source of fibre. Here are 5 simple ways to add more fruits and vegetables into your diet without eating salads three times a day.

1. Find Fruits and Veggies that You Enjoy

The easiest way to eat healthier is to find healthy foods that you enjoy.Maybe you enjoy bananas or apples or celery or tomatoes. Make sure you give all fruits and veggies ago so yu can find out which ones you most enjoy.

2. Drink Smoothies and Juices

If you are struggling to get in enough fruits and vegetables everyday, put them into your smoothies and juices. Spinach is great as it doesn’t affect the taste of your smoothie or juice but is full of nutritional benefits. Juices aren’t as good as smoothies as all the fibre from the produce has been removed.

3. Put Your Fruits and Vegetables Where You Can See Them

Whether its in a fruit bowl or on the top shelf of the fridge, put your fruits and veggies where you can see them so that you remember to eat them.

4. Cut Them up in Advance

When you have fruits and veggies ready to eat, you will be more likely to grab for them then you are when you have to prepare them when you’re in a rush. It also can make them more convenient than packaged snacks.

5. Find Ways to Cook Them to Suit Your Tastes

If you like oats, add berries or zucchini to your oats. No matter what it is, find ways to add fresh produce to it. You can also make them taste better by adding spices and herbs to your cooking.

 

Plant Based Sources of Protein

One of the main issues people have when they first start a vegan or plant based diet is worry about protein. Below are some plant based sources of protein that you can easily incorporate into your diet.

  1. Nut butter
  2. Lentils
  3. Tofu
  4. Nuts
  5. Seeds
  6. Hemp
  7. Quinoa
  8. Tempeh
  9. Beans
  10. Amaranth
  11. Plant Based Milk
  12. Artichokes
  13. Oats
  14. Broccoli
  15. Chia Seeds

Tips for Eating Healthy While Eating Out

When I first went vegan, one of the things I found the hardest was finding healthy vegan options while eating out. Here are a few tips on how to avoid the awkward situation or having nothing to eat or seeming fussy and ruining a social event.

1. Check the menu

Before going out to a restaurant for dinner, I always make sure to check the menu s you know there is something you’ll eat. Look out for the symbols on the side such as VG and V for vegetarian or vegan, GF for gluten free, DF for dairy free and OF for oil free. There is usually a key at the bottom of the menu that tells you what each symbol means.

2. Tell the restaurant about your

dietary requirements

To make sure there is food available for you to eat at a restaurant you are planning on visiting you can either contact the restaurant before visiting it or telling your waiter or waitress upon arrival at the restaurant.

3. Make your own meals

Something I like to do when we go out to dinner to get something such as pizza is to ask if I can make my own with other ingredients on the menu so you can customise a meal to suit your dietary requirements.

4. Go to healthy restaurants

Restaurants that sell organic, vegan, paleo food etc only serve healthy dishes and are the most likely places to have healthy options that you will enjoy.

How to Save Money on a Vegan Diet

For some reason, people always associate eating healthy with expensive foods. This is certainly not the case if you pick the right ingredients and don’t be fooled by the fancy health foods at the grocery store. Today I will be sharing with you some helpful tips and to save money while eating healthy on a plant based diet.

1. My staples

My staple food items include:

  • Oats
  • Rice (Whatever type I’ve been craving.)
  • Seasonal vegetables
  • Seasonal fruits
  • Bananas
  • Almond milk
  • Nut butter
  • Canned beans, pulses, legumes, etc.

The majority of these foods are relatively cheap and are filling and nutrient dense. They can also be customised to create a wide range of dishes using different spices and herbs.

2. Buy frozen fruits and vegetables

Fresh fruits and vegetables can be expensive, especially when they’re not in season. A really good tip to save money while still having your 2 and 5 is buying vegetables and fruits frozen. They also last longer so you don’t have to worry about using them up in time and studies have shown that they can be filled with more nutrients than fresh produce as they are frozen while they are in top condition.

3. You don’t need health foods

to be healthy

In the supermarket their are a large range of health foods. The truth is, the majority of these are not even that healthy, with a high price and a low nutrient level. My tip to you if you still want to try some of the healthier foods available such as cacao powder and almond butter with a higher price tag is to try one a fortnight or month based on your budget.

4. Organic doesn’t equal healthy

Organic foods are usually more expensive than regular foods while having a similar nutrient level. Just because that chocolate cake is made with organic ingredients, does it make it any healthier than a regular chocolate cake? I f you do have the budget to spend a little bit more on groceries, focus on buying organic ingredients from the dirty dozen ( http://www.organic.org/articles/showarticle/article-214 ) .

5. Don’t go out to eat all the time

Although the occasional treat or dinner with your friend won’t affect your bank account, eating out all the time can actually cost you more than if you cooked at home. If you cook at home you can also control what goes into your food and are less likely to overeat.

Thanks for reading my post and remember, that although eating rice and vegetables for dinner may cost you more than a big mac, your health is worth spending a little bit more and in the long run, can actually save you money.

Tips for Staying Healthy During the Summer

In Summer, it can be difficult to stay healthy while having late nights and going to social events involving food. To help you keep healthy, I have thought of five tips for staying healthy during the Summer.

1. Cook at home when you can

When you cook at home, you can control what goes into your food. Focus on eating healthy while at home so you can indulge a little bit more when you go out to hang out with your friends and family. You can also take leftovers from what you cook to go out; you’ll save money by not eating out and will find it easier to eat healthy. If you’re not that good of a cook or don’t have a lot of time you can make quick and easy salads while the large range of fruits and veggies are in season.

2. Take advantage of the seasonal

fruits and veggies available

During Summer, the majority of fruits and veggies are in season such as mangoes and berries. Take advantage of this and snack on a banana or some celery and carrot sticks with hummus instead of processed foods such as chips.

3. Get outside and enjoy the weather

During the Summer, the weather is really nice and is the perfect time to start exercising. Something I really enjoy is going for a run and then going for a swim in the pool or at the beach to cool down. Keep in mind that you shouldn’t do exercise just because you think you have to and think of it as a chore, but instead, find an activity you enjoy such as a team sport. You could also work out with a friend to motivate you.

4. Eat a filling breakfast

Eat a breakfast that is high enough in calories and has the right amounts of each macronutrient based on your personal dietary needs (You can find calculators online if you are unsure to guide, but focus more on eating intuitively and find out what works for you and your body.). Also make sure your breakfast is filled with a good source of fibre and enough protein to keep you full until lunch time. By eating a filling breakfast, you won’t have to worry about getting something to eat when you’re out in the morning.

5. Keep hydrated

It’s important to drink plenty of water during the Summer as you lose a lot more fluids due to sweat etc. Drinking enough water has an abundance of benefits for your body including glowing skin and flushing out toxins from your body.