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"Eat Your Fruits and Veggies," Why That's Bad Advice

6/10/2015

 
If you are like me and you grew up with the Food Pyramid as your reference to what a healthy diet should look like, then I'm sure you will follow my logic in this post.  That pyramid told us to eat a certain number of grains, pastas and cereals.  It also mentioned meat and protein, listed dairy as a food group and told you to limit fats.  Although if you look closely at the pyramid, fruits and vegetables are separate, but the advice you hear all the time is, "Eat your fruits and veggies."  If you follow anyone in the health world, I'm sure you've heard that statement before.  If you do a quick google search on the subject you will get results like these:  
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Experts Recommend 5-9 Servings of Fruits and Vegetables Per Day

19 Easy Ways to Get Your 9 Servings Per Day

Healthy Diet Means 10 Portions of Fruits and Vegetables Per Day, Not Five
Then if you click into some other links from what I would consider well educated institutions like WebMD or Harvard School of Public Health you find that they have articles that lump the two groups together as if they are interchangeable.  

So why is this bad advice?

Instead of the saying, "Eat your fruits and veggies" it should actually be "Eat your fruits" and "Eat your veggies."  The problem comes when you combine the two.  Especially when that advice is what we teach our children.  
If these two food groups are lumped together - like they almost always are - and you have the option to eat sweet fruit versus slightly bitter greens like kale or arugala, which are you going to choose?  Which are your children going to choose?  

The difference between eating 9 bananas in a day versus 9 cups of broccoli is pretty significant.  

Nutrition Facts for 9 Bananas

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Nutrition Facts for 9 Cups of Broccoli

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By comparing these two, the intent isn't to say that fruit is bad or even worse than vegetables, they're just different.  It is easy to see though that if a person were to consistently eat a lot of fruit that they would be consuming a lot more calories and a lot more sugar.  It is a "natural" sugar but it is still sugar that your body will either use as energy or store as fat if it isn't needed.  

My advice would be that you aim for a minimum of 5 servings of vegetables per day...and preferably non-starchy varieties.  So that means things like broccoli, cauliflower, various greens (kale, spinach, chard, romaine), carrots, sprouts, jicama, celery, onion, garlic and so on.  I know things like avocado, tomatoes, peppers, and squash are technically fruit but for the sake of getting nutrient dense, low calorie foods we will call them fair game for your 5 servings per day.  

As far as the popular advice out there that says you should eat 9 servings of "fruits and vegetables" per day...that total number is fine in my opinion.  If you want to eat more that - even better.  I would always strive though to keep your veggie to fruit ratio to be 2:1.  So take the 5 servings of non-starchy veggies, add in maybe a sweet potato or regular potato and that gives you 6 servings of veggies.  Go ahead and eat three servings of fruit to get that that 9 number!  Some advice on fruit selection: if your goal is weight loss try to keep 2 of those 3 fruits lower in sugar content, so things like melons, berries, citrus fruit.  Your higher sugar fruits would include things like bananas, apples, grapes, dates, figs, and mangoes.  Once again if you don't use that sugar you will store that sugar for energy later in the form of fat.  


Continue to eat your fruit and continue to eat your veggies but stop lumping them together as one!

Mango Jicama Salad

7/16/2014

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The hardest part about making this is the chopping and finding fresh ingredients.  After that, it is super easy and here is how I did it.  I juiced all the citrus in a bowl and added the cider, then I added the jalepeno pepper, onion, and garlic to the citrus juice to "cook" it with the acid so it would take a little bit of the bite away from those ingredients. Then just mix everything together. If you want to make it a little more hearty and make it a main dish, you could add some black beans or maybe some cooked shrimp or chicken.

Ingredients

  • 1/2 cup uncooked red quinoa 
  • 1/4 cup uncooked white quinoa, feel free to use all one variety, I had both so that's why I used both. 
  • Juice of 1 orange 
  • Juice of 1 lemon 
  • Juice of 2 limes 
  • 1/3 cup apple cider vinegar 
  • 1 cup diced jicama 
  • 1-2 jalepenos, diced 
  • 2 mangoes, diced 
  • 1 small red onion, diced 
  • 1 tbsp garlic, diced 
  • 1 cup cilantro, chopped 
  • Salt and pepper to taste
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Jicama and Beet Slaw

1/29/2014

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If you have been following us, you know that we post a weird vegetable recipe every Wednesday (#weirdvegwednesday).  Jicama is a root vegetable similar to a potato or yam but actually is in the bean family.  After you get through the brown exterior, the edible interior is a white flesh.  It is crisp like a pear or apple and has a sweet flavor to it.  Jicama is a great source of fiber and vitamin C.  The fiber in Jicama also helps with digestion and has a prebiotic effect to it.  We usually eat it raw but it can be cooked in stir fry or soups.  It is great for salads or in this case we made a slaw out of it.  

Ingredients

2 cups jicama, cut into matchsticks
2 cups cooked beets, cut into matchsticks
1/2 cup greek yogurt
1 tsp dijon mustard
1 tsp stone ground mustard with whole mustard seeds
2 tsp lemon juice
1/2 tsp garlic powder
1/2 tsp white pepper
1/2 tsp salt

Directions

  1. We got our beets pre-cooked, but if you buy fresh beets, I would suggest roasting them in the oven like you were baking a potato.  Depending on size, it should take 30-45 minutes at 400 degrees.  You could also boil them too if you are in a hurry.
  2. I used our mandolin to slice the jicama and beets into 1/8″ matchsticks.  If you don’t have a mandolin hopefully you have a sharp knife and some skills.  Your beets are going to bleed so try to keep the two ingredients separate for as long as possible.  
  3. In a separate bowl, mix together your dressing, all the ingredients besides the beets and jicama.  
  4. Due to the fact that you are dealing with a white vegetable and beets, if you want to keep your slaw from turning pink for presentation sake only, I would recommend dressing the jicama only, then either fold in the beets very carefully.  Or you could combine the two as you plate, a little jicama, then some beets, and repeat.  If you just want to eat this goodness and could care less about presentation, go ahead and mix it all together.  
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Dan and Laura Suedbeck have embraced an entrepreneurial lifestyle.  They are constantly challenging the status quo and challenge others to do so too.  They believe that you don't always have to change your situation, sometimes you just need to change the lens you view the world through.  Their focus is helping people  find purpose and passion with their lives all while getting healthy.   Click here to find out more about them.  

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