Apr 13 2014

Five Healthy Notions to Add More Vegetables Into Your Life

 Salad makings


With our fast-paced lives, sometimes it can become a challenge to eat our daily allotment of vegetables, but with a little pre-planning and forethought, one can work it in and get healthier at the same time.

We need to be eating at least 3 – 5 servings of fresh vegetables a day and more is better.  Vegetables are nutrient-dense which means that they provide many vitamins, minerals, anti-oxidants, and the fiber that we need feed our cells. These nutrients also help lower the risk of some diseases and assists in managing our weight.


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So, what do you need to do to get more veggie-power into your life?

Check out these five easy Healthy Notions:

  1. Eat a salad a day or better yet twice a day:  Forgo iceberg lettuce and choose the dark-green romaine, red-leaf, and other dark leafed lettuce varieties as they are more nutrient-dense. Add other colorful vegetables to your salad to round out your vitamin and mineral intake.
  2. Eat chopped up vegetables as snacks during the day:  Make a plan that every three days or so you chop up fresh vegetables that you like to eat raw and put them in containers to store in your refrigerator. That way you can pull from them during the week for snacks when you get hungry.
  3. Add raw or slightly steamed vegetables as a side dish to each meal:  This becomes easier as you learn to chop and store your vegetables. Always rotate the types of vegetables that you like to eat, so you get different tastes as well as different vitamins and minerals into your diet.
  4. Use chopped, sliced, or shredded vegetables as toppings or inside your sandwiches, omelets, and meat and pasta dishes:  Instead of eating a bag of chips, try eating a side of raw vegetables. You can also add a handful of chopped vegetables to omelets, meat dishes, and pasta sauces. These are easy ways to sneak in your vegetables.
  5. Make fresh vegetable juices or smoothiesThis is a great way to get a lot of nutrients into your diet. Although you are missing the fiber to slow down the digestion of these vegetables, make sure you swish the juice around in your mouth and act as if you are chewing it for a bit in order to get the enzymatic action going before swallowing each sip.

By applying these Healthy Notions into your food plan, you are on your way to creating a healthier you. Make your shopping list out now and remember to always buy organic vegetables when possible. You are the creator of your healthy future, so make it a good one!


Dr. Andrew Weil on why buy organic:

“When I use the word “organic,” I mean produced without the use of toxic agrichemicals, especially pesticides, and without synthetic fertilizers. My main concern is the toxins. As a physician, I worry that the poisons used in growing conventional fruits and vegetables undermine long-term health, especially when people suffer from cumulative exposure to many different agents. I believe that research will eventually link this exposure in increased risk of chronic disease, including cancer and degenerative diseases of the nervous system.”

Andrew Weil, M.D., and Rosie Daley from their book The Healthy Kitchen


 Jan Robbins Certified Diet Counselor, Nutrition Educator, & Family Herbalist
About the author Jan Robbins:

Jan has always had her mind on nutrition and herbs ever since she was a teenager. Back then her mom gave her a book by Penny C. Royal called “Herbally Yours,” From that point on she was hooked. Now she  serves as a Nutrition Educator & Family Herbalist. She lives in Nebraska with her husband, Mark, and together they run Healthy Notions, LLC . You can find them on Facebook, Twitter, Google+ and Pinterest. Their motto is: Eat Well ~ Stay Well

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