Diet Tips Part 4: Add some colour to your diet!

Back to where we were…

Are you eating at least 5 different types of vegetable each day?

The 5-a-day thingy that’s so highly publicised in the press is both a good thing and a bad thing.

It’s good because it has given us a realistic target to ensure we are getting a balanced diet. Making sure you are eating 5 fruit or vegetables a day isn’t a huge demand nor a chore to do so (although 5 is a minimum, you should aim for more!).

But…on the other hand it has resulted in a few diet mistakes to be commonly adopted.

It is a lot easier to make up your 5-a-day with juicy tasting sweet fruits such as apples, oranges, pineapple, bananas or strawberries or even have 10 of you 5-a-day in one huge smoothie!

But, people aren’t realising how much sugar sugar sugar they are ingesting when they do this! It’s crazy! At times smoothies or even fruit juices (both pure and from concentrate) can be more sugary and higher in calories than a large amount of coca cola!

So how can you eat your 5-a-day without gorging on highly sugary fruit (especially important for those who are following a weight-loss diet who know they should be eating low GI foods)?

Simple, vegetables!

The more colourful the better!

Peppers! Beetroot! Carrots! Avocados! etc…

All of these wonderful tasting things can be mixed up and added to your meals whilst providing you with the sufficient minerals and vitamins that are so vital for effective chemical reactions in the body such and digestion, metabolism, along with immune function and healthy skin, hair and nails.

Vitamins and minerals are hugely important for sufficient recovery from training from which our development occurs. They make it easier for our body to get the energy from the food we eat.

So how do I ensure I get a sufficient variety of vegetables in my daily food intake?

I use a food steamer for preparing a variety of vegetables with my evening meal. I can throw in many great vegetables to be steamed without washing out the healthy nutrients. I aim throw in 3 different type of vegetable accompanying my evening meal (such as broccoli, peas, corn etc.. with a grilled steak).
A good lunch for me with usually be a good source of protein accompanied by a salad that isn’t a boring green salad. I ensure there are at least 2 different coloured foods in my salad (red peppers or carrots along with my lettuce or spinach with my fish).
Often I cook great big casseroles using a slow cooker. These things are great. Throw in anything and leave it on for the whole day and you’ll have enough food to last you several meals. I look to include at least 5 different types of vegetable in a casserole (onions, potatoes, carrots, turnips, cauliflower etc…with my beef) and it’s so easy to do so!

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It’s pretty simply really. To make your meals nutritious, get your variety of vegetables added in! It’s not much of a big deal. It’s very easy to do. I can guarantee that even those of you who say you don’t like vegetables, will be able find a way of including them in your diet without taking your enjoyment of your food away.

Eating meals that have a variety of vegetables with them instead of just one type allow you to get the minerals and vitamins you need. This also means that if you do snack on fruit during the day (without drinking gallons of sugar!) you’ll be getting well over you 5-a-day which is great!

There is such thing a thing, as having too much of a good thing. But, that doesn’t apply to vegetables! Low GI and highly nutritious and they can be eaten with so many different things.

Eat colourful meals.

Until next time,

Joe Bullen MSc ASCC CSCS