Eating More Fruits and Vegetables

by Kelsey Norwood

in Food

I checked out Eat This, Not That! from the library a few weeks ago, and WOWEE I learned some interesting things about the food I’ve been eating. (I think we’ll be having a giveaway of the book soon too!)

I considered myself to be a pretty “healthy” eater – I make from scratch almost everything and so we don’t eat much processed foods. Except when I read the book and really considered exactly what we were eating, there was more processed foods than I realized, especially kids snacks like crackers and cereals, etc.

One of the most brilliant things in the book is that to start eating healthier, don’t focus on what to cut out, focus on the foods you need to eat more of like fruits and vegetables. This one thing has made a huge difference! I haven’t eliminated anything “bad” from our  diet on purpose, but eating more fruits and vegetables has meant we are eating less of those things by default.

Now we start every day with a fruit smoothie. Gus and I love this new habit, Boyd and Elliot are on the fence. But like I tell them every day, it’s not about liking it, it’s about eating it because your body needs it.

fruit smoothie

So every morning I throw the same stuff in my Bosch blender. (Amounts are approximate…)

  • a handful of spinach
  • 2 T. ground flax seed
  • 6-8 strawberries
  • 1/2 – 1 c. blueberries
  • 1/2 a banana
  • 4 giant spoonfuls of vanilla yogurt
  • 1/2 c. milk

fruit smoothie

After my morning smoothie with no sugar added except  for what’s in the yogurt, I feel ready to start the day. And I know I’ve gotten several servings of fruit and at least one vegetable in already.

green salad ingredients

For lunch I have a yummy salad with all the fruits and veggies I have.  Here are my favorite things to throw in my salad:

  • Spring Mix greens
  • bell pepper (orange, yellow, and red)
  • tomatoes
  • strawberries
  • mandarin oranges
  • dried cran strawberries (from Winco)
  • unsalted cashews
  • sunflower seeds

Grapes and apples would be good too…I use raspberry viniagrette dressing and it is so delicious! And again, I’ve gotten several more servings of fruit and veggies for the day.

The book talks a lot about how bad processed food is for our bodies – chemicals that aren’t really meant to be ingested. Bad, bad, bad. And I also thought that my family would not be at risk for obesity because it’s not really in our genes, but the same foods that I ate when I was a kid have tons more fat and calories now. So our kids are getting more fat eating the same stuff. It’s terrible!

The solution is to eat as naturally as possible. How do you get your fruits and veggies in each day???

{ 8 comments… read them below or add one }

1 BelleCheveux May 11, 2010 at 7:46 am

Wow, that smoothie is a wonderful idea! Thanks for sharing!

2 Sarah at Candiquik May 11, 2010 at 1:05 pm

That smoothie looks really good – will have to try this – curious what the spinach does to the flavor :) Thanks for sharing, looks so refreshing.

3 Kelsey May 11, 2010 at 1:51 pm

I can’t taste the spinach but I do think it changes the texture a bit. It’s delicious!

4 Maren B. May 11, 2010 at 5:55 pm

If you do a giveaway of “Eat This, Not That,” I’m all over it!

5 Heather Hughes May 11, 2010 at 8:01 pm

I love to can lots of fresh fruit in the summer like peaches, pears, applesause…and then I flash freeze fresh berries such as blue, rasp, marion, black, boysen, and strawberries and cherries. Then I flash freeze broccoli and green beans. It makes for some pretty heathly eats!

6 Kathy Mc May 11, 2010 at 10:23 pm

Gotta love this ~ your salad looks delicious as is the smoothie I’m sure. Do you make your own dressing? Don’t usually have vegetables for breakfast (so will have to add spinach to my smoothie) but always include fruits & vegetables for lunch and dinner. Will have to check our library for this book as sounds enlightening. Learned I have high cholesterol so am really conscientious about what I eat as want to lower on my own to avoid medication. : )

7 Kelsey May 12, 2010 at 12:53 pm

I would definitely check out the book – it was very enlightening and I felt it was a candid look at the state of our food and nutrition. Very informative with some good solutions. And I didn’t make my own dressing for this salad, just a raspberry viniagrette. The spinach is a great addition to the smoothie!

8 Annette W May 17, 2010 at 4:35 pm

I am horrible at fruits and vegetables. Try raisins and diced apple on your salad. I love it with some walnuts, too. :) Well, not love, bc I don’t like lettuce.

You could even do OJ instead of milk in your smoothies.

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