Optimise your nutrient intake
Adults are advised to eat 8-9 portions a day which sounds unrealistic and almost impossible to bring into day-to-day life when we think of this as eating them whole and at once.
Let’s face it, we’re not going to sit chomping on our Broccoli watching Love Island… so I thought I would share some tips with you so you can implement them into your daily routine and sneak some extra portions of fruits and veggies into yours and the little ones diet.
1) Drink up!
Smoothie and Juices are a great way to introduce nutrients into the diet!
Get the kids involved by making amazing colourful drinks in your blender! Each day ticking off the rainbow with all the different colours. Introduce these smoothies as part of the healthy breakfast routine! Aiming for a optimal ratio of more vegetables that fruits to reduce sugar! How about three vegetables, 1 portion of fruit and your choice of liquid like coconut water, almond milk or even just tap water!
2) Sneak them in …
The oldest trick in the book used to be ‘if you cut them small enough, they won’t notice’. Well, that’s what we used to do with my sister!
Adding chopped vegetables to pasta sauces, stews and curries, or an extra veggies in your breakfast omelette. Start the day right making breakfast taste like a household favourite - carrot cake. Combining grated carrot and fresh cinnamon into your overnight oats or porridge.
3) Snack time
What do you normally reach for to beat the mid-afternoon slump & how long does it keep you feeling full and satisfied for? The average answer in the UK is ‘biscuits that keep me full for a half hour or so and then I have more’ .
How about swapping your snacks to something wholesome and nutritious like, carrots and celery sticks with hummus, smashed avocado on an oat cracker or a chopped-up apple with some peanut butter. Satisfying you until your evening meal, nourishing your body with good quality ingredients and an extra portion of fruit or veggies!
4) Consider your cooking method…
I am passionate about making veggies exciting and tasty - whilst steaming retains the vital nutrients - roasting veggies with a variety of herbs and spices is my favourite! You can experiment with different herbs and spices and bulk roast on a Sunday and keep in the fridge - super convenient to leave your veggies to roast while you prep the rest of your meal.
Stir-frying is also an amazing method, super quick and can create a delicious meal while also boosting your intake of vital antioxidants!
If you’re short for time and opt for boiling (something I don’t tend to recommend in my practice as it reduces the quality) -DON’T THROW AWAY YOUR WATER! Keep it and make use of it as the base of soups and stews.
5) Eat the Rainbow!
I love the concept of a ‘colourful plate, colourful life’, and it is so true! The colour of your veg provides different nutrients and benefits to the body. For example:
- Red – Cherries, apples, tomatoes strawberries = support prostate and urinary tract, protects against heart diseases and may reduce cancer risks
- Green – Asparagus, Avocado, Broccoli, Kiwi, Kale, Spinach = anti-inflammatory properties that support the liver functioning and detoxification, helping to balance hormones and support skin health
- Purple – Grapes, Aubergine, Blueberries, Red onion = Good for brain health, promotes healthy cognition and memory as well as providing anti-inflammatory properties
- Orange– Bananas, Butternut Squash, Carrots, Orange/Yellow Bell Pepper, Peaches = Support eye health as well as growth and development they support a healthy immune system
- White – Garlic, Cauliflower, Onions, Mushrooms, Pears = Immune system support and aid in anti-inflammatory properties they are also linked to reducing risk of some cancers.