NUTRITION BASICS PART 1.2: EAT VEGETABLES WITH EACH MEAL

NUTRITION BASICS PART 1.2: 
EAT VEGETABLES WITH EACH MEAL 
By: John Stull, NSCA-CPT, Pn1, FMSC 

The basics are the basics because they work. Applying healthy habits to your everyday eating patterns accelerate your results towards a happier, healthier, leaner body and mind. 

"Eat your vegetables", something we have all heard from as far back as we can remember. We all have our favorites and we all have those we despise. Hopefully after reading what's next will motivate even the hard headed veggie haters to try a little more to get veggies in at every meal.

Science has demonstrated that in addition to the micronutrients (vitamins and minerals) packed into vegetables, there are also important plant chemicals (phytochemicals) that are essential for optimal physiological functioning. Even more interesting is that vegetables (and fruits) provide an alkaline load (a food intake that generates a slightly higher pH value in the body; base forming) to the blood. Since both proteins and grains present acid loads to the blood, it's important to balance these acids with alkaline-rich vegetables and fruits. To much acid and not enough alkalinity means the loss of bone strength and muscle mass.

Here is how to ensure that you are getting enough vegetables:

• Include at least two servings of vegetables and or fruits, (emphasis on vegetables) per meal. 
• Remember, one medium-sized fruit, 1/2 cup raw chopped fruit or vegetables, and 1 cup of raw, leafy vegetables each equal one serving. 
• Work up to getting around 10 servings a day for ideal function. 

Here are 5 super fruits and veggies you will always want in your diet. *1

• Spinach 
• Tomatoes
• Cruciferous vegetables (broccoli, cabbage, cauliflower) 
• Mixed berries 
• Oranges 

Vegetables are also an amazing source of essential fiber, they fill you up without adding many calories, and they are full of water your body craves. By developing the habit of eating vegetables at each meal, you will be much more likely to get your full 10 servings of cancer-fighting, free-radical-destroying, acid-neutralizing, and micronutrient-rich power per day. This is one habit that no one can argue! 

Eating all the veggies you need is most definitely easier said than done, using a greens supper food supplement could help you get our daily dose. 

*1. Do not select foods that you are allergic to or intolerant of. 

Reference: 

The Essentials of Sport and exercise Nutrition. John Berardi, PhD; Ryan Andrews, MS, MA, RD. 2013 Published by Precision Nutrition, Inc. pg 347