Most of us reach for something unhealthy at times and we need to just accept that we have done it and stop making excuses for it. You have to purposely plan and choose to add fruits and veggies to your diet. I enjoy a fruit smoothie with fresh/frozen fruit, non-fat vanilla Greek yogurt, a 1/4 cup orange juice and some flax meal.....plenty of fruit and fiber. I also put berries in my yogurt and oatmeal. Celery and carrots with hummus is a good snack. Apples with or without peanut butter. Stir fry veggies with whole wheat pasta. Bagged salad with lots of added veggies.
Fitness Minutes: (6,555)
11/5/13 8:53 A
If I'm at first unsure about whether I'll like a vegetable or not, I'll stick it in a pasta bake. Basically, I'll cook a batch of pasta, mix with some meat and vegetables, put some cheese on top, and then bake it for 15-20min. Marinara sauce, and salsa for that matter, are great tools to hide veggies in.
Fitness Minutes: (16,207)
11/5/13 4:55 A
Baby steps are great! You can start really, really small. For instance add some cucumber or tomato slices to your tuna sandwich. Serve some shredded lettuce tossed in a teaspoon oil, salt, pepper and a wedge of lemon juice as a side to your dinner. (Fresh mint will taste great in such a salad, or basil.) Peel, slice and dice some apples and carrots to munch on for you and your kids. Make a delicious and super-simple strawberry/banana milkshake for dessert. (Frozen strawberries, banana, milk and blend!)
I give fruits and vegs I intend to eat without peeling a good bath when I get them in the house. I fill the kitchen sink with cold water, and I'll leave everything in there (apples, cucumber, celery, peppers) for half an hour or so, gently rubbing before rinsing them off to clean them well. Oh and re bitter taste; washing apples will help, as will peeling. And when you peel bananas, make sure you remove all the "threads", they have a very bitter taste.
And don't give up on the kids just because they aren't on board yet. If they are used to sweets they need time to adjust their palate, just like us adults. Ketchup can help the veggies down the hatch ;)
Just a tip, if boiling/steaming fresh vegs like broccoli and cauliflowers, make sure not to over-cook them. Broccoli is done in just 3-4 minutes! This preserves flavor and crunch.
hi everyone, thanks for all the advise. i think for me baby steps is the best, and now i need to get my kids on board as well. they are still young for me to implement these changes. but sometimes they have the same complaints especially when it comes to eating fruit, "too sour, has funny taste" those are the excuses they come up with :P
Fitness Minutes: (48,071)
11/4/13 11:09 A
I offer you this: first, buy the absolute best quality produce you can afford. I have found a HUGE difference in taste between what's mass shipped to many chain supermarkets vs. other places. That's not to assume that just because it's pricey, it's good. I tried Whole Foods, Sprouts, Trader Joe's, Bristol Farms, Ralphs, Vons, Pavilions, Albertsons, etc. and have found bitter tasting stuff in all of them (and also found good blkbries at the 99 cen str - go figure). Could be the time of year or where that particular item was sourced. They source from different places / countries depending on the time of year. Even farmer's mkts quality can vary. If you have a Gelson's in your neck of the woods, try that. I find their quality is consistent.
I say this as I was NOT a veggie eater (do onion rings count??) until Spark. Oh. My. Gosh. What a humongous difference eating them made to my weight loss and to keeping the weight off. If people only knew this, and if most of the veggies out there tasted a little better, people would have a much easier time losing weight and keeping healthy. It truly made things fall into place with not nearly the amount of "dieting" struggle.
I eat 7-9 servings (the bulk is raw veggies that I do like the taste of: zucchini, yellow squash, red & orange bell peppers, hot house cukes, snap peas). I bag up a few quart sz baggies stuffed with these and then have one bag a day. I can mindlessly eat them when I'm on the computer or driving home from appointments.
Find what you like. Don't force yourself to eat what you absolutely hate, but be open to trying new things. It will take some work on your part to find what you like and the best place to buy but I promise you - the pay off is HUGE. Not only in terms of weight loss, but your overall health. I hardly ever get colds now and my skin and hair look better.
It's been the key to my success.
Fitness Minutes: (525)
11/4/13 6:40 A
We are on a tight budget and what I'm doing is buying a big bag of frozen fruits and veggies. The fruits I am putting in the blender with a fresh banana and some almond milk. It tastes pretty good and I bought the bag with the last amount of sugar. It's going to be my after workout /before 10 am eating snack. Hang in there! I'm new to this too, sort of. Not new to sparkpeople, but new to getting more fruits and veggies intake. I'm going to start eating brocolli or mixed veggies from a can/frozen at each small meal.
Fitness Minutes: (20,298)
1,724 11/4/13 12:17 A
Start with the fruits and veggies you do like and plan your meals around them. Continue expanding, as you've gotten good ideas here already.
I have a serving of blueberries (frozen unsweetened) most mornings lately. I thaw them a little in the microwave, add yogurt (I make my own plain, homemade, but you could use storebought, of course), 2 tbsp almonds, 2 tbsp granola, and that's breakfast. (1 serving)
Often for lunch, I have 2 cups salad greens with chopped sweet bell pepper, 1/4 of an avocado, a controlled amount of salad dressing and some chicken. (2 - 3 servings)
A snack can be carrot sticks with nuts or cheese. (1/2 - 1 more serving)
For dinner, I may have 1 more serving of veggies along with protein. (1 serving)
I usually work out in the evening, so I'll have a snack in the evening, too. I love to have a sliced apple with a little peanut butter (1 more serving).
That adds up to at least 5 1/2 servings of veggies and fruits. If I have more than one veggie with dinner, of course it's more.
You have to find your own way, but my best advice is to plan your meals by starting with the fruits and veggies. Make them the center of your thinking about your food plan.
You may also want to put some effort into learning how to store and prepare veggies. Many times we think we don't like them because we've never learned how great they can be if prepared properly. Or if you haven't tried a wide variety of veggies, you may not know what you like and don't like. Don't be limited to only those things you had as a child (and the preparations you experienced as a child). Veggies are pretty wonderful, if you make friends with them!
When you crave sweet things, try things like dried dates or figs. They are great for not only that 'sweet' you are wanting/NEEDING, but also have a wealth of good nutrients and fibre. Odds are it would be a lot less calories overall than the sweets would give you.
As for salty things, I used to cook with salt in everything, but I gradually reduced it. Now my veges are mostly steamed, and the potato is the only one I cook in water, and that is also the only one I add salt to.
As far as fruit and veges are concerned, try a variety in a variety of ways. It might be that getting some baby food pouches with, say, stewed apple, would be a good start. Then there is less wastage if you don't like it.
Make some smoothies with things like banana, berries, low-fat yoghurt, and perhaps some almond meal in it. Try cherry tomatoes over the larger ones - they are usually sweeter.
If you don't like cooked spinach (should be lightly cooked for 1 or 2 minutes) then try it with some plain unsweetened yoghurt, or a very light sprinkle of ground nutmeg.
Try pureed soups with a variety of veges in them. Pumpkin (with potato and some onion) makes a fantastic soup with either a little garlic and pureed with either a little curry powder or a light sprinkle of nutmeg. OR a can of tomatoes with chilli beans, onion, and Celery, and puree it down.
Fruit Salads are great - try with a spoonful of a favourite complimenting low-fat yoghurt.
If you like salads, try lettuce with chopped up telegraph cucumber, some chopped tomato, lettuce, and chop up a peeled orange (pith removed) and add. The orange makes a yummy dressing.
OR how about a salad with Lettuce, Red Onion sliced finely, sliced Red Capsicum, Chopped Telegraph Cucumber, Cherry Tomatoes and a little crumbled Feta. Toss with a little bit of Balsamic Dressing.
Mushrooms are yummy - get button mushrooms and slice, toss in a chopped Spring Onion, and add a little Lite French Dressing.
Just remember, a baby doesn't like something the first time they are tried with it. It takes a few attempts to achieve this. The same often applies to adults.
Fitness Minutes: (72,557)
11/3/13 7:53 P
Hi there... what are you trying? Are you washing them? There are some nice citrus-based washes that will get off some of the wax and other nasties on the outside of some fruits. Can you look for organic or locally grown? If you find something you don't seem to like, move on to something else. Try new things all the time. I have a cup of fruit in a smoothie in the morning, a piece of fruit for a snack like a banana or an apple with a Tbsp of peanut butter, and I LOVE veggies so I usually have three or four servings between lunch and dinner... Do you not like salads at all? (Just be careful with dressing; try a low-fat, low-sugar one, not fat free and not full-fat) Or mashed sweet potatoes, sauteed green beans, fresh spinach quickly wilted with garlic and oil, sliced cucumber and peppers...
You have to teach yourself to like them; it's pretty impossible to be healthy without eating enough.
Hi I am having a hard time incorporating more veggies and fruits in my diet sometimes the fruits taste awful probably th pesticide taste to them. If I am craving sweets than I end up buying muffins if I am craving salt than chips
How did you incorporate more healthy stuff in ur diet ????
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