4 Easy Ways To Add More Fruits And Vegetables To Your Diet

Eating right means you eat your fruits and vegetables, lean meat, a few healthy fats while reducing junk foods, processed foods, and preservatives. But if you’re doing all that and you’re still not getting your daily requirements of fruits and vegetables, what do you do then?

Well, the problem may not be with what you’re eating, but with how much you’re eating – or not eating.

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Most of us have no clue how many servings of fruits and vegetables we’re supposed to eat on a daily basis. And if you do know, then you probably don’t know just how much of each type is a serving exactly. Here are a few examples:

  • 2 cups of leafy greens are equal to 1 cup of vegetables
  • A ½ cup of dried fruits is equal to 1 cup of fruits
  • One big fruit (apples, oranges, peaches, bananas, cucumbers, tomatoes, etc.) is equal to 1 cup of fruit
  • It takes 6 – 8 pieces of smaller fruits to equal 1 cup

While it may sound tricky, it’s actually quite simple once you understand the science behind it.

And here are 4 tips to help you out.

1.      Plan ahead

Having things washed, drained, chopped, and cut up is a great time-saver. Plus, it’ll stop any excuse dead in its tracks. It’ll be easier to add some chopped spinach to your omelet, or a handful of berries to your yogurt or pancake batter. Fruit popsicles or fruit kabobs are delicious and fun ways to add some nutritional value to your meals.

This also makes it easier to roast vegetables, giving them a quick stir in some oil, a bit of seasoning and heat pumps up their flavor and, in some cases, even enhances their nutritional values.

You can roast almost all vegetables either in the oven or on your stove top. And you can even mix and match, and create your own, unique healthy recipes.

Another great way to plan ahead is to buy frozen fruits and vegetables. They still retain their nutritional value and their delicious flavor. Plus, they’re already prepared and ready to go, and they’re available year-round.

2.      Eat more salad

Always have a salad alongside your main meal for lunch and dinner. Salads may be the most versatile meals ever invented. You can do classic salads or add some protein like chicken or tuna; you can add beans, chickpeas, corn – whatever your heart desires.

Salads help you consume fewer calories while filling you up and reducing the risk of burnout you get in the late afternoon because salads contain ingredients that are loaded with fiber, vitamins, and minerals that keep your metabolism going longer while boosting concentration and energy levels.

3.      Eat more soup

Nothing says comfort food and nutritious like soups. All year-long, soups have been known to satiate hunger pangs while providing you with your daily supply of fruits and vegetables. And they can be made in virtually an infinite number of ways.

4.      Yes, you can eat your desert

The idea behind craving something sweet after each meal (and in-between them) is that our blood sugar levels drop at certain times during the day. But instead of going for that candy bar or bucket of ice-cream, grab a fruit that will provide you with fiber, vitamins, minerals.

It’ll bring that craving to a halt plus it’ll keep you alert and focused during the afternoon, as opposed to that drowsy feeling that comes over us when we’re drained and feel out of whack.

You can cut up different types of fruit to make a fruit salad or put them in a blender to make a smoothie. You can have a different type of dessert for every day of the week that will satisfy your sweet tooth without piling on the calories.

4 Easy Ways To Add More Fruits And Vegetables To Your Diet
The best thing you can do for your health is to find the right amounts that suit your needs. Your gender, age, whether you lead an active or a more sedentary lifestyle are all factors that determine how much you should eat which should provide you with a basic guideline to start building a well-balanced, nutrient-rich lifestyle.

Sources

https://www.health.harvard.edu/staying-healthy/13-ways-to-add-fruits-and-vegetables-to-your-diet

https://www.aurorahealthcare.org/patients-visitors/blog/4-easy-ways-to-add-fruits-and-veggies-to-your-diet

https://www.thekitchn.com/10-photos-that-show-you-your-daily-recommended-servings-of-fruits-vegetables-207261

https://www.health.harvard.edu/staying-healthy/5-easy-ways-to-add-fruits-and-vegetables-to-dinner

https://www.canadianliving.com/health/nutrition/article/how-to-add-more-fruits-and-vegetables-to-your-diet

https://fruitsandveggies.org/stories/easy-ways-to-incorporate-fruits-veggies-into-your-day/

 

Make Sure You Get Enough Protein, Vitamins, And Nutrients From Your Whole-Food Plant-Based Diet

While there are a plethora of supplements available on the market, the best and most healthful thing you can do for your body is to ensure you get all of your nutrients from your foods rather than from pills. It’s really that simple.

Dietary supplements are okay. However, your body is an intricate machine that we really don’t know everything about yet.

There are balances that have to be met within your body, and even though we know a lot, and modern medicine and nutrition hold vast knowledge, somebody’s functions are simply a mystery.

Plus, every nutrient your body needs has to also be balanced out by other nutrients. Taking 4000 IU’s of vitamin E might sound great, but it’s really kind of worthless if your body can’t absorb it all. This is where getting your protein, Vitamins, and nutrients from your Whole-Food Plant-Based (WFPB) diet comes in.

Make Sure You Get Enough Protein, Vitamins, And Nutrients From Your Whole-Food Plant-Based Diet

B-12

This is a tricky one, especially for Vegans. The fact of the matter is that your body really doesn’t need a lot of B-12. In fact, your body is capable of storing what amounts to stockpiles in relation to what it needs over a period of years.

However, Vegans tend to find themselves dealing with vitamin B-12 deficiency which can cause things like anemia, muscle weakness, fatigue, nerve damage, and mood swings.

Even though there are B-12 supplements on the market, if you’re not getting enough through your dietetic intake, the best thing to do is to reevaluate your diet as a whole because whole food sources are always better than processed nutritional sources like pill or liquid form supplements.

Iron

Iron is another big one because iron plays an essential role in your body’s ability to produce red blood cells. You can find iron easily in beans, broccoli, and raisins.

Also, if you find that your body isn’t absorbing iron, try balancing out with a good source of Vitamin C like citrus fruit. This is because your body needs Vitamin C to be able to absorb dietary iron.

Protein

Protein not only helps your skin, bones, teeth, muscles, and organs, but it also delivers amino acids to your body. There are three types of amino acids, of which Essential Amino Acids are one.

Your body cannot produce Essential Amino Acids so these must come from dietary sources. The problem with plant-based diets is that most plants are incapable of delivering complete proteins. Complete proteins carry all 9 essential amino acids.

One thing you can do to make sure you get enough protein is to pair protein sources like Rice and Beans in a meal.

However, you really only need to make sure you get enough protein daily as opposed to every meal. Also, eggs are an excellent source of complete protein: just don’t take out the yolk. That’s important if you’re worried about proteins.

Calcium and Vitamin D

Both Calcium and Vitamin D play important roles in bone health. For those of you who eat fish in your WFPB diet, bone-in Salmon is a fantastic source of Calcium, as are most milk like Almond and Cashew even though these foods are processed.

Milk is also great, but cow’s milk is created by an animal 5 times the average human for infants who come out much larger than human infants. In comparison, cow’s milk may be delicious. It’s just not really made for us.

On the upside, leafy greens like collard and mustard greens are excellent sources of Calcium.

Vitamin D isn’t something you get in your diet. Instead, look to your routine. Your body will produce Vitamin D in response to sunlight so you want at least 10 minutes on average every day.

One interesting thing about bone health is that healthy bones are formed through impact and resistance exercise, which is then supported through their composition from Calcium and Vitamin D.

 

 

Carnivore Diet-Everything you need to know

Carnivore Diet-Everything you need to know

Each and every day there is a new trendy diet, a few months ago I was invited in a Facebook group about carnivore diet, after being in that group for a while I saw different people reporting different results about this diet.

After watching those results I decided to investigate a little bit more about this diet and this is what I found out about carnivore diet.

What is the Carnivore Diet?

In few words, the carnivore diet is a dietary plan that involves eating just animal meat for all your nutritional needs. There are no plant-based foods, like fruit or vegetables, or any processed carbohydrate foods like cereals and grains.

The diet is also known as a zero carb diet, or all meat diet, and is classified as a high protein diet. A full, or strict, follower will eat just meat and only drink water. Whereas, others may include drinks like coffee and tea, or other sources of fat like dairy products.

It is the complete opposite of the plant-based diet or a vegan diet and you can say that it is a cousin of the ketogenic diet.

What to Eat

Carnivore Diet-Everything you need to know

As I said before carnivore diet is primarily an animal meat-based diet. This means you can eat 100% meat only when on the diet.

These are the foods that you can eat in the carnivore diet

Meat. Beef, fatty cuts of steak and red meat are the staples to this diet. Since you aren’t consuming any carbohydrates, you should be getting the bulk of your calories from fattier meat to ensure you’re getting enough calories to maintain stable energy levels.

Dairy. Technically dairy coming from animals like milk, butter, and cheese are allowed on the diet but many carnivore dieters try to limit dairy since lactose intolerance has become increasingly common.

Animal Fat Products. Lard, tallow and other animal-derived fats are encouraged to be consumed on the carnivore diet.

Fish. Any type of fish is allowed although fattier cuts of fish like salmon and halibut are preferred.

YOU SHOULD AVOID:

  • This is a low carb diet, so the main food you should avoid is any food containing carbohydrates. From candy to vegetables, any carb source is 100 percent restricted from the carnivore diet.
  • All supplements should be avoided. The theory behind the carnivore diet is that all of the nutrients and minerals your body needs to thrive is contained in animal foods.

History of the Carnivore Diet

Basically, carnivore diet has been there since the beginning of the time, in early civilization, there were societies that they mostly eat meat and milk only.

But if we take a closer look at what our ancestors ate, there are multiple populations throughout different ethnic and geographical backgrounds who have adopted a carnivore diet for multiple generations.

  • Nomads from Mongolia who thrived on meat and dairy.
  • Masai from East Africa whose primary diet consisted of meat and milk.
  • Gaucho Brazilians who consumed mostly beef product.
  • Russian Arctic Chukotka who nourished their population with fish, caribou, and marine animals.
  • Canadian Inuits who lived solely on walrus, seal, whale meat and fish.

Many of our carnivore ancestors not only survived but also displayed strong health markers.

I was raised in Tanzania wherein the north part of the country you can find a lot of Masai people and in my entire life, I never saw a fat Masai also they are one of the strongest people you will find.

Difference Between the Ketogenic Diet and the Carnivore Diet

Both the ketogenic diet and the carnivore diet allow fats and proteins while completely eliminating carbohydrates.

But the carnivore diet takes it one step further and is considered to be more restrictive to the already prohibitive ketogenic diet.

With the ketogenic diet, you are still encouraged to eat large amounts of plant foods along with non-animal fat-dominant foods like nuts, coconut oil, and avocados.

The ketogenic diet emphasizes a high fat intake while eating a moderate amount of protein. This is because the main goal is to start using ketones as a source of energy.

Some dairy foods are not permitted on the ketogenic diet because of the higher carb content, it’s permissible on the carnivore diet as long as it’s derived from animal sources.

Benefits to the Carnivore Diet

Many of the benefits that come with eating a meat only diet are similar to the ketogenic diet. This could be due to the complete restriction of carbs and allowance of higher fat intake.

Health benefits of the carnivore diet begin with many people having a decrease in inflammation as they are not eating junk foods on a consistent basis. This, in turn, helps them recover better after a workout, helps them decrease the risk of disease, and also allows their body to function better at a cellular level.

#1: SIMPLE WAY OF EATING

Much of the intrigue to the carnivore diet is due to its extremely simple protocol. Everyone knows what food comes from animal sources and what doesn’t.

#2: IMPROVED DIGESTIVE SYSTEM

Fiber has been a staple in just about every diet and has been promoted as a way to improve your body’s digestive system.

#3: MENTAL CLARITY

Similar to the ketogenic diet, carnivore dieters experience an increase in focus and mental clarity almost immediately.

#4: DECREASED INFLAMMATION

One study compared inflammation markers between low carb, a high-fat group to low fat, high carb group for 12 weeks.

#5: FASTER WEIGHT LOSS

If losing weight is your main goal, adopting a meat only diet will help you maintain steady levels of blood sugar due to a lack of carbohydrate.

#6: IMPROVED TESTOSTERONE

Diets that are high in fat have been proven to increase testosterone levels.

IS THE CARNIVORE DIET SAFE?

This isn’t a 100% black-and-white yes but since it’s very similar to a ketogenic diet, the carnivore diet appears to be safe for most people.

One of the concerns people have is having an increased risk of heart disease due to the saturated fat content of a meat-only diet.

Carnivore diet online communities

There are many online communities on carnivore diet, some of them include:

Facebook groups: Carnivore Diet

Reddit subreddit: https://www.reddit.com/r/carnivore/

Blog: Meat Health

Final words

Personally, I never tried this diet but I have seen people who tried it with amazing results that make me want to try it in the future.

I don’t believe in eating only one type of food, I don’t recommend eating plants only or eating meat only, I think our body need different types of food to keep working smoothly.

If do you want to try this diet my recommendation is that check it out first with your doctor or a dietitian and see what they recommend.

The OMAD Diet-Here’s everything you need to know

Each and every day there is a new diet trend, it is actually very difficult to keep up, in this article I am going to look at The OMAD Diet, it benefits, and my opinion on it.

The OMAD Diet

What is OMAD Diet?

The Omad Diet is actually One Meal a Day Diet (OMAD), it is a very simple diet plan. You eat one meal per day, consisting of whatever you want, typically at your regular dinnertime.

However, the OMAD is really just an extreme variant of intermittent fasting. The difference between OMAD and traditional fasting is instead of fasting for the typical window, like 16 hours, you fast for about 23 hours (including the time you spend sleeping).

How it works

The OMAD Diet works like this, you eat all of your daily calories in just one meal each day — typically fasting for the remaining 23-ish hours. One meal a day fasting lets you reap the health benefits of fasting, while hugely simplifying your schedule.

Between 4-7PM is an ideal time to break your fast, giving you fuel when you need it, a time to eat with friends or family, and enough time to digest before heading to bed

Rules of the OMAD Diet

OMAD Dieters must follow the following rules in order for it to become effective.

  • You should only be eating one meal per day
  • You can only eat within one hour of your four-hour eating window
  • You must eat off an 11-inch diameter plate
  • Your meal shouldn’t be more than three inches high on your plate (so…a mountain of french fries is definitely off limits)

Benefits of OMAD Diet

There are many benefits of the OMAD Diet some of the includes

  • Increased focus and productivity. Who hasn’t hit that groggy 2:30 p.m. slump at the office? OMAD is said to eliminate the sluggishness people feel while digesting their lunch — because there is no lunch.
  • Weight loss. It’s extremely hard to be at a caloric surplus when you’re eating one time per day. Even if your one meal is not “healthy” by normal standards, you’re not taking in as many calories as you would if were eating all day long.
  • Diet freedom. Forget logging calories or eating out of Tupperware. You free up a lot of mental energy when you don’t have to plan four to six meals per day

Risks of the OMAD Diet

As I said above the one meal a day diet it is simply intermittent fasting, here are some of the risks of following the OMAD Diet.

  • feeling extremely hungry or binge eating
  • shakiness or physical weakness
  • fatigue, or low energy
  • brain fog, or trouble focusing

Can the OMAD diet help me lose weight?

Yes, fasting can help you to lose weight, but for me, it is not sustainable for long-term weight loss success, if what do you want to achieve is a fast weight loss, you can give it a try.

Should I try the OMAD diet?

This is not a diet that can be sustained for a long period of time, therefore, personally, I do not recommend this weight loss diet approach.

The Whole30 Diet Program 101

So what exactly is the Whole30 Diet Program? This is a 30-day weight loss program that is formulated to jumpstart your metabolism and essentially reset your system to a new way of eating.

Described in detail in the New York Times Bestselling Book – “It Starts With Food,” and followed by thousands on their website, that details the official Whole30 Diet Program, this grueling diet plan is not for the fait hearted, but does promise some incredible results.

There are some similarities to the Paleo diet, in the sense that it is low carb and high on protein, but there are some striking differences. Most notably is the level of restriction that is present in this 30-day program.

There are a large number of foods that are off-limits during this program and the reason for this exclusionary approach to dieting is to control your body’s weight loss while purging your system of modern-day processed and unhealthy food.

 What Is Excluded?

During this program, there are a number of foods that you are no longer able to eat. In addition to food restrictions, you are also not allowed to smoke tobacco or consume alcohol in any form, even in your cooking.

No added sugar is allowed, be it real or artificial

This includes honey, agave nectar, maple syrup, stevia, coconut sugar, Equal, Splenda, NutraSweet, and all those sugar alternatives that are on the market. No sugar really means no sugar.

No legumes

This includes all beans, peanuts, and peanut products like peanut butter. It also includes all forms of soy including soy sauce, miso, tofu, tempeh, edamame, and lecithin. They definitely cover their bases.

Don’t recreate baked goods or junk foods

using ingredients not banned by the program; that defeats the purpose of the Whole30 program. You’re trying to transform the way you eat and it’s only for 30 days. Remember a pancake is a pancake regardless of how you prepare it or the ingredients you use.

No Grains

This includes but is not limited to wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, and even those gluten-free pseudo-grains like quinoa. You can also forget about eating any bran, germ, or starch.

Dairy is strictly prohibited in all its forms

This includes goat and sheep milk based products, cream, cheese, kefir, yogurt, and sour cream. The sole exception to this rule is clarified butter or ghee.

No food containing carrageenan, MSG or sulfites is allowed

you are therefore encouraged to watch your labels when purchasing food.

In addition to these exclusions, there is one rather interesting rule that makes this program unique. For the duration of this program, you are not allowed to weigh or measure yourself at all.

You are encouraged to weigh yourself before you begin and once you complete the program, but you are not allowed to step on a scale while participating in this program. This is to keep your mind off your weight fluctuations and get you to focus on transforming your eating habits.

Exceptions To The Rules

 There are a few exceptions to the food restriction rules in the Whole30 Program. These exceptions are intended to ease a bit of the tension associated with these exclusionary diets.

Exceptions Include

 

  • Clarified Butter or Ghee is allowed
  • Fruit juice as a sweetener
  • Vinegar in most forms is allowed including those containing white balsamic apple cider, red wine, and rice. The sole exclusion is that vinegar that contains added sugar and malt vinegar
  • Salt is allowed even though most iodized table salts contain sugar

The Promises

The website of Whole30 promises that it will change your life, including how you think about food, your tastes, and even cravings. There are plenty of testimonials that attest to this fact and the people behind this program swear to these promises and live by this way of eating.

Many of the testimonials find people commenting on the fact that this is a permanent lifestyle change and not just another interim diet.

Of course, this is not a surprise since you are eating 100% real food as nature intended with none of the human fashioned extras we have become accustomed to.

You’re Responsibility

When it comes to the Whole30 Diet Program the burden of responsibility weighs rather heavily on you. It’s a tough program in the sense that you have to take a lot of personal responsibility for what you eat. There are some harsh restrictions during this 30-day period, but if you stick to with it, it promises incredible results.