Welcome to Week 3 of the 52 weeks to a better you journey.
How did you do with week 1 and 2? Were you able to take those baby steps?
I’m going to take a moment to review what baby steps we have already taken:
Week 1 – Drink 1 cup of water every day (Check out the post here)
Week 2 – Move for 15 minutes every day (Check out the post here)
So this week, we will continue with our previous baby steps as we add our next one.
Eat 1/4 cup of vegetables every day
We all know that vegetables are important sources of fuel for our bodies. They provide us with lots of good minerals and vitamins. There are some nutrients that just cannot be gotten from anything else but vegetables.
There’s a reason why our mom’s told us to eat our veggies.
Here’s why this is a baby step: Even though we all know that vegetables are good for us, most of us do not eat them regularly. I’m one of those people. I don’t like many vegetables. I was so happy when I got to be old enough to revolt against my mom’s sage advice to eat them. And now I am paying the price for turning my nose up at those undeserving veggies.
The great thing about vegetables is the variety. There is something out there for everyone. The key is figuring out what ones you like and working them into your daily food intake. That is why we are only going to worry about 1/4 cup every day. The recommended daily allowance for adults starts with 2 cups a day and goes up depending on your age and activity level.
I can handle 1/4 cup a day. What about you?
If you take out a 1/4 measuring cup, you will see that it is basically what fits in the palm of your hand. That’s not so overwhelming is it?
Baby step for this week: Eat 1/4 cup of vegetables every day. If you already eat 2 cups or more of vegetables, give yourself a high five, keep doing it, and come back next week. If you eat your veggies, but do not eat enough every day, then add that 1/4 cup to what you are already eating.
Here are a few tips to get your 1/4 cup of veggies in every day:
- Combine them with other food (example: mix some veggies in with eggs for an omelet breakfast)
- Combine them with fruit (examples: making smoothies or eating salads)
- Eat some raw for a snack and/or with a little dip
- Cook them up and add some spices to them
- Add just a little bit of butter or sauce to them (just a little now, we don’t want to take away from their benefits)
- Add some into soup
- Shred, grate, or puree them and add them to ground meats, casseroles, breads, muffins, and sauces
- Bake bite size slices into veggie chips
What about you?
What vegetables will you try putting into your daily diet?
Do you have any tips for getting more veggies in every day?
Share your journey with us!