30 Day Fitness Challenge: Challenge Three: Add More Fruits and Veggies to Your Diet

by Jason Machowsky
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We all know that eating more fruits and vegetables is good for us. They have the highest nutrient density of all the food groups, which means they offer the highest number of nutrients like vitamins, minerals, and fiber, for the lowest calorie count. That means you can eat more of these foods and still maintain a healthy weight. In fact, increasing your intake of fruits and vegetables can be as beneficial as decreasing your intake of less healthy foods – when you add more of them to your diet, they naturally edge out the unhealthy options. For example, if you add an extra serving of spinach to your plate at dinner and eat that first, you’ll fill up faster and eat less of the meat or starches. At the same time, you’ll be benefitting from all the extra vitamins, minerals, and water you get from the extra leafy greens!

So with all these benefits, why is getting more fruits and vegetables into our diets so hard? Often the issue is that we’re out of ideas, short on time, and simply don’t know how to go about it. In this video, I discuss some simple, delicious ways to get more fruits and vegetables into your diet at each meal. Try just one of these strategies a day and you could be getting seven more servings of fruits and vegetables each week!

Set yourself up for success by stocking up your fridge with fruits and vegetables that don’t require a lot of preparation, like apples and baby carrots. For larger vegetables, like a head of broccoli, wash and cut them up as soon as you get home from the grocery store so that you don’t lose momentum and let them sit forgotten in the crisper.

Bonus recipe! Try this recipe for mashed cauliflower instead of mashed potatoes at your next holiday dinner! You’ll get the same creamy taste with fewer calories. This recipe makes enough for 2-3 servings.

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Find previous posts here: http://hss.edu/onthemove/category/30-day-fitness-challenge/

Jason Machowsky is a sports dietitian, certified strength and conditioning specialist, and certified personal trainer at the Tisch Performance Center. He has an undergraduate degree from Cornell University and a masters degree from Columbia University.

Topics: 30 Day Fitness Challenge, Featured, Nutrition
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The information provided in this blog by HSS and our affiliated physicians is for general informational and educational purposes, and should not be considered medical advice for any individual problem you may have. This information is not a substitute for the professional judgment of a qualified health care provider who is familiar with the unique facts about your condition and medical history. You should always consult your health care provider prior to starting any new treatment, or terminating or changing any ongoing treatment. Every post on this blog is the opinion of the author and may not reflect the official position of HSS. Please contact us if we can be helpful in answering any questions or to arrange for a visit or consult.

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