Saturday morning I explored the Holland, MI farmers market.
Seeing so much beautiful produce was a reminder to me: These foods should be the center of my diet.
This week, I’m challenging myself to be more conscious of what I put into my body. Are the foods that I consume full or powerful nutritients — not just MACROnutrients (carbs, fats & proteins), but more importantly MICROnutrients (vitamins & minerals) and PHYTOnurtients (power-packed organic compounds in plants)? This may seem technical or complicated, but it is actually quite basic: foods that come from plants give you a better ‘bang for your buck’ when it comes to nutrient density.
The USDA recommends that we eat about 2.5 C of veggies and 2 C of fruit per day. Sounds easy enough, but what does that look like, and what is a practical amount to eat in a day, and what does the research out there say about how much is enough?
Here’s my plan for the week:
- Keep track of my fruits and veggies to help focus on eating more
- Read (and post links to) articles related to daily intake of fruits & veggies
- Engage with YOU! Send me your ideas/questions/etc. and let’s do this together. 🙂
Here are some snapshots of the fruits + veggies I enjoyed today (this does not include other food I ate):
Since I’m curious if I meet the daily recommendations, I’ve added it all up:
1/2 C blueberries (on toast)
1/2 C banana (on toast)
1/4 C apple (on sandwich)
1/2 C mango (in smoothie)
1/2 C mixed frozen berries (in smoothie)
1/2 C tomato (in salad)
Total: 2.75 C Fruit (USDA recommendations: 2 C)
1/4 C pepper (on sandwich)
1/4 C spinach (on sandwich)
2 C kale (in smoothie)
1/2 C cucumber (in smoothie)
1/2 C carrot (with hummus)
1 C romaine (salad)
1/8 C onion (salad)
1/4 C cauliflower (salad)
1/4 C broccoli (salad)
1/8 C pepper (salad)
Total: 4.75 C veggies (USDA recommendations: 2.5 C)
I’m not sure if I’m going to add this all up every day this week, but I noticed that just by being more conscious of my desire to pack in as many fruits + veggies as possible, I ate more!
Now, a little food for thought: Doctors Write a Prescription for Fresh Produce
Cheers to a delicious week ahead!