Try These Veggie Food-Flips
While the jury's still out on whether or not nutritional supplements are truly worth their rather hefty price tags, there's little question as to whether vegetables can do a body good. However, not everyone enjoys the taste of vegetables (ask any 12-year-old kid what he thinks of Brussels sprouts and you'll see what I mean). Does this mean these people are doomed to living a less nutritious life?
Probably not. If for no other reason, it's very easy to obtain the vitamins, minerals, and disease-fighting antioxidants found in vegetables from fruit. And, using that 12-year-old as an example again, this method is usually far more pleasing to the palate.
In their book The Mom's Guide to Meal Makeovers, registered dietitians Janice Newell Bissex and Lis Weiss offer the following food-flip suggestions:
Carrots: Great source of vitamin A (helps with immune function and vision) - Try: papaya, mango, or cantaloupe
Tomatoes: Excellent source of Lycopene (an antioxidant that reduces cancer risk) - Try: watermelon, red grapefruit, apricot
Broccoli: Top-notch source of vitamin C (assists in healing wounds and reducing cancer risk) - Try: orange, strawberry, kiwifruit
Spinach: Solid source of Leutin/Zeaxanthin (antioxidants that promote eye health) - Try: tangerine, pear, red grapes
For other suggestions on healthy food-flips of this kind, you can also visit www.mealmakeovermoms.com.
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If you can afford it, you can buy Greens+. Three teaspoons of Greens+ is equivalent to 6 servings of vegetables and 4 servings of fruit. It has 30 calories.
If you take something for fiber you literally do not need to eat real fruits and veggies if you take Greens+.
Of course, a bottle of Greens+ is $30 and contains 30 servings so you're looking at spending $360/yr on it if you take it daily.
ReplyOf course if you compare how much you would spend on fruits and vegetables in a year if you ate 4 and 6 servings respectively.. well you'd spend a lot more than $360.
ReplyAnd the advantage of taking something distilled by mankind that can only contain what the scientist can see and believes is important, rather than eating the vegetable itself and getting a whole other source of nutrients as well as the inter-play between the known and unknown nutrients, is?
ReplyThat's cheap for greens+... here it costs upwards of $60 for a pretty small container. Are you talking about the original Genuine Health Sam Graci formulation?
ReplyWhere do you get Greens? I am a HORRIBLE VEGGIE eater! Thanks!
ReplyOk, so while I get that spinach is a good source of lutein and zeaxanthin, it's ALSO a good source of vitamin K, iron, calcium, folate, and vitamin C. It's literally one of the healthiest foods out there. To get all the nutrients found in spinach, you'd have to eat a LOT of different fruits. I don't disagree with eating fruit, but vegetables usually have fewer calories and less sugar. Why not just try pureeing vegetables and fruits together in smoothies...the fruit usually masks the taste of the veggies.
As far as taking supplements to get all the same nutrients found in plants, it's not the same. Real food has a combination of nutrients that can't be duplicated in a lab. There are phytochemicals (probably many of which haven't been discovered yet) that are found in plants that have unique antioxidant properties and are probably healthier for you than anything in a bottle.
ReplyI agree with you Spectra, fruit is good but it really can't take the place fully of veggies. And pureeing veggies into fruit smoothies and things isn't the only way to . If I'm doing anything with ground beef, if I have a cupful of ground beef, I grate an equal amount of carrots and zucchini into it and add gabanzo beans and kids love it. Also, if I'm baking a cake, I'll choose something like a butternut or beetroot cake instead of just an ordinary cake and kids love that too.
ReplyTomatoes are good choice especially if you are active person and fitness is one of your best friends.
Antioxidants are very important if you want to lose weight, because they reduce the pain in the muscles after training and you are able to do frequent and longer cardio trainings.
ReplyI recently purchased "Amazing Greens" on Amazon for about $20 (ships free if you spend $25 total in the order). It's comparable to Greens +, but came recommended by a woman I spoke with at Whole Foods. It contains 5 types of ingredients: green food blend (wheatgrass powder, spirulina, etc.), antioxidant blend, fiber blend, digestive enzyme & pre/probiotic blend, and energizing herb blend. I don't use it EVERY day, but about 4-5 days a week, in the mornings... I put it in the smoothie I have for breakfast every day.
ReplyI had no idea that red grapefruit contains Lycopene. Thanks for the interesting info.
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