5 to 9 - How to get your fruits and veggies in and eat primarily a plant based diet. My theory is, if you fill up with lots of animal protein, then you won’t have a lot of room for fruits and veggies. For optimum health benefits – your plate should consist of ¾ plant based foods and ¼ animal based foods.
Eating high amounts of animal protein does not boost your immune system as does plant based meals and people that have high animal protein diets have more disease. On a high animal protein diet, you will not get the amount of phytochemicals needed for the various psysiological systems in your body. Also, you run the risk of keytosis –overburden kidneys and your digestive system will be overworked. You won’t have sufficient antioxidants, and you’ll put yourself at higher risk of cardiovascular disease. If that’s not enough, people who primarily eat a plant based diet live longer than people on high animal protein diets. For more information on why high animal based diets are not ideal, check my resources at the end of this blog entry.
Here are some ideas to help get more fruits and veggies and whole grains in our day.
DAY 1
Breakfast
Starting off with a fresh fruit/veggie blended drink can be a great way to get additional fruit and veggies into our day.
Sample fruit and veggie drink:
Cut the following into large pieces:
Add 1 apple with skin, 2 carrots with skin (wash thoroughly), 1 peeled orange, 3 oz of cabbage – top off veggies and fruit with orange juice. Start off slow and increase speed in blender - Blend for at least 1 minute until smooth. You’ll get best results with VitaMix, but I think a really good blender will do the trick.
These drinks will make more than 8 oz so share with your family or save in an airtight container for the next day.
This drink is filling.
½ - 1 serving of old fashioned oatmeal – with some blueberries and a small handful of walnuts. You can add a little agave nectar or pure maple syrup.
Snack
Veggie sticks – carrot sticks dipped in hummus.
Lunch (preparing our own lunches whenever possible helps us to have more control over what we eat)
Lean organic turkey sandwich with no nitrates (half or whole) with lettuce, tomato, onion slices, cucumber – whatever veggies you like - on organic whole grain bread
Snack
Dried cherries and pecans– small handful
Dinner
Brown rice and black beans, with sautéed zucchini, corn, carrots, onion and bell pepper and garlic with southwest seasoning – add 3 oz of lean animal protein per person if you’d like, and/or a green salad with tomato and avocado. It is best to eat dinner at least 3 hours before bed-time. This will help with better sleep and weigh management.
Snack (evening snack is always optional)
Brown rice cake with any nut butter
Day 2
Breakfast
Blended fruit/veggie drink
Sample Drink 2:
½ cup of blueberries, 1 banana, 1 apple, cover with orange juice
1 serving of low sugar, whole grain cereal with soy milk, rice milk, or almond milk or fat free organic cow’s milk – add some dried cherries and sliced almonds.
(There is a lot of controversy regarding the casein in cow’s milk and health – so consume moderately)
Snack
Dried cranberries and cashews – small handful
Lunch
Left over brown rice and beans and sautéed veggies on a whole-wheat tortilla with lettuce, tomato, onion, and some fresh salsa (can be store bought – be sure to read ingredients) – avocado would be good too.
Snack
1 small banana with peanut butter or other nut butter
Dinner
Whole grain spaghetti, homemade or organic store bought marinara sauce, sautéed veggies (zucchini and yellow squash, onions, bell pepper, garlic clove – season lightly with sea salt and pepper to taste) add 3 oz of lean animal protein per person if you’d like. You can make extra for a delicious, warm lunch tomorrow.
Snack
Handful of almonds
Day 3
Breakfast
Fruit/Veggie Blend
Sample Drink 3:
½ cup cantaloupe, ½ cup pineapple, ½ banana, 1/8 inch lemon slice with peel, ½ cup cranberry juice, 1 tbs. honey or Agave nectar
1 large slice of whole grain toast with nut butter and honey – add slices of banana on top for a real treat.
Snack
Brown rice cake with almond butter – sprinkle with sunflower seeds
Lunch
Leftover, whole-grain pasta, tomato sauce and sautéed veggies. Note: there is a lot of controversy using plastic to microwave food regarding estrogen related cancers and the toxic chemicals released. Microwave in a glass container is a safer alternative.
Snack
1 piece of fruit
Dinner
Brown rice with veggie stir-fry (choose veggies you like) with chicken or lean beef, fresh garlic and ginger, and green onions. Top with Asian store bought sauces – read labels – or make your own – see last blog recipe.
Snack
½ bowl of low sugar, whole grain cereal with milk
NOTE: I would alter this diet only slightly for those trying to loose weight or have health issues such as diabetes.
References
Blaylock, Russell, L. (2006). Health and Nutrition Secrets That Can Save Your Life. Albuquerque: Health Press.
Campbell, T. C., Campbell, Thomas, M. (2004). The China Study. Dallas: Glenn Yeffeth
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