Eat Your Vegetables

Eat veggies. Eat them all the time.

No one denies the power of vegetables. They are a powerhouse of vitamins, minerals, and come loaded with fiber. But all this goodness comes without a high cost in calories. It’s a win-win that needs to be shouted out more.

Veggies are so good for you that you should be eating them at each meal. Why not set a goal for yourself? Depending on where you are at now, the final goal is to eat between 2 and 3 cups of veggies at each meal. Yep, that is between 6 to 9 cups by the end of the day. No fear if you aren’t there yet, that is what practice is all about. If you eat barely any veggies now, start with one cup at each meal or a total of 3 cups at the end of the day. Slowly increase from there.

The 1 2 3 Veggie Plan

A while ago I was coaching a group to eat more veggies. In fact, I had challenged them to eat veggies at every meal. Glen decided she would make her plan easy to remember and easy for her to follow. She called it the “1 2 3 Plan”. Here is what Glen did. She ate 1 serving of vegetables at breakfast, 2 servings of vegetables at lunch, and 3 more servings at supper. Here is a sample of her day in order to accomplish her 1 2 3 Plan:

At breakfast she made up omelet bars. These were easy for her to reheat before work and still get a meal including her veggies. 1 serving done and in the books.

For lunch she brought Chicken Veggie Pad Thai that she had for dinner the night before. Another 2 servings of veggies for Glen that day.

Finally at dinner, Glen had time to roast vegetables, make a side salad, and serve it alongside a rotisserie chicken that she picked up on the way home.

She did it. The 1 2 3 Veggie Plan.

Of course I wanted to challenge her a bit more after a few days of successfully being on the 1 2 3 plan. So we came up with the 1 2 3 4 Veggie Plan.

The 1 2 3 4 Veggie Plan: 1 vegetable at breakfast, 2 servings of vegetables at lunch, 3 more for dinner, and doing this 4 days each week.

Whether you are challenged with the 1 2 3 plan or increasing the stakes a bit by adding a timeline, eating your veggies will help you to better health.‬‬

To Your Best Health,
Coach Nancy

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