Back to basics: 2&5

There seems to be an obsession with protein in many health circles and I have probably overemphasised it myself. But what most people really don’t eat enough of in our calorie-rich and nutrient-poor culture, is fruit and vegetables. According to studies, about 50% of people don’t eat the recommended minimum of 2 pieces of fruit a day and a whopping 93% don’t eat the recommended minimum of 5 servings of vegetables daily.

That means most of my clients and most of my readers need to catch up on basic nutritional needs. Fundamental needs, for the body to thrive. Better to start there, than take on another supplement.

The short to medium-term consequences for not getting basic building blocks of nutrients are symptoms such as fatigue, dragging yourself through your day, and being prone to frequent illnesses. The longer-term consequences are well documented to include diabetes, cancer and heart disease.

It’s not so difficult to eat another piece of fruit. It doesn’t even have to be fresh. Even orange juice is better than nothing, or canned fruit.

It’s also not difficult to eat more vegetables, if you just put your mind to it. One serve is about 1/2 cup cooked or 1 cup raw. Extra points for eating a serve of dark leafy greens and a serve of cruciferous veggies (broccoli, cauliflower, cabbage, brussels sprouts etc) daily. They both have huge health protection properties.

Here are some ideas:

Have a savoury breakfast, and add in 1 cup of cherry tomatoes and/or a big handful of baby spinach.

Have salad for/with lunch, or a sandwich with salad in it or on the side. Not a piece of limp lettuce and some cucumber- a beautiful, yummy, salad. Here are some ideas.

Vegetable sticks with hummous dip as a snack,

Add in vegetables to meat based meals such as grated carrot, mushrooms and baby spinach to spaghetti bolognese, you (and the kids) will barely notice.

Make more soups, casseroles and curries and add lots of vegetables.

Another way to think about eating more fruit and veg, and to encourage kids, is to “eat the rainbow” or as the promotion says, "eat brighter". Eat a variety of colours every day. Make it a game- even if you are an adult, and a bit resistant, you can make it a game to see if you can eat the rainbow every day- and encourage your inner child to play (who may have been turned off vegetables as a child).

Vegetables, fruit and legumes (which are beans after all) are the fundamental basis of a healthy diet across the planet. Whether you are vegan, a meat eater, paleo, eat dairy or not….vegetables are likely, statistically speaking, what you are not eating enough of.

Have you had your 2 & 5 today? I recommend tracking it for a few days, and see how you are doing.