How I eat my vegetables
Vegetables are an important aspect of my diet. I eat lots of vegetables in a day because they make a great difference to my energy levels and health. Vegetables bring a wide range of benefits and should be the major component of our diet. I come from a typical South Indian family where rice or roti is the major part of the food, and curry and dal are side dishes. The little amount of vegetable is consumed in the form of curry, where its essence is lost because of overcooking. I used to eat this way for years. But gradually, I learned about the importance of vegetables and changed my diet.
Below are some key points about vegetables I learned in my journey, which I want to share with you.
1. Add variety: Mother nature has blessed us with a wide variety of vegetables. We all have our favourites and are choosy about vegetables, but it’s important to have a wide variety of vegetables on our plate. When we have rainbow-coloured vegetables on our plate, it becomes holistic and balanced. We get a wide variety of nutrients. So, add various coloured vegetables, exotic vegetables, local vegetables, and all types of vegetables to your diet.
2.How to add vegetables to diet: Many of us consume vegetables in the form of curries, but when we prepare a curry, the essence and nutrition of the vegetables is lost due to high-temperature cooking and frying. So, I take my vegetables in the below forms to retain the nutritional value.
3.Benefits of eating a lot of vegetables: Vegetables bring many benefits. Some of these benefits are
- Vegetables contain soluble and insoluble fibre, and this fibre improves digestion and excretion. Healthy digestion and excretion are very important for a healthy body.
- There is a huge connection between our body and mind. When we eat a lot of vegetables, our thoughts and emotions, too, undergo a transformation, and they become more positive.
- We can never overeat food when we load the plate with vegetables. The fibre in vegetables fill us, and vegetables are full of nutrients. When we provide our body right nutrition, food cravings come down, and we feel satisfied. The reason why many of us go for that extra dessert after lunch or dinner is because our food lacks nutrition and the body keeps asking for more food. This problem will be solved when we add a lot of vegetables to our diet.
- Vegetables contain many nutrients, but unlike fruits, they don’t have sugars. So, we can eat any amount of vegetables without worrying about the sugar content.
- Adding vegetables to the diet promotes weight loss because we cannot overeat vegetables, and they also reduce our food cravings. Consuming vegetables also cut down our junk food consumption automatically.
- Vegetables contain antioxidants and vitamins, which are essential for the healthy functioning of the body.
- They promote anti-ageing because of the presence of antioxidants.
- They boost immunity. Immunity is very important to protect ourselves from many diseases.
4.When to eat vegetables?: I am a big fan of vegetables due to their many benefits. I add vegetables to my breakfast, lunch, dinner, and snacks also. I consume vegetables in various forms like salads, steamed, juices, smoothies, chutneys, soups etc. Make sure that you consume at least 50 to 60% of your food in the form of vegetables.
5.How to make our children consume vegetables: I know it’s boring for kids to eat vegetables, and we cannot force them. So, slip in vegetables in their favourite foods and bring in some fun. Puree some carrots, tomatoes and add to rasam. Make juices or smoothies which kids would love to have by adding some fruit to the smoothie. I will share the recipe of smoothie below. My daughter loves smoothies. It’s easy to prepare smoothies, and they are delicious.
6.Have your first meal as vegetables: When your first meal is vegetables, your body gets a lot of nutrients and is satisfied. You eat the right quantity of food and your whole day’s diet goes in a healthy direction. So, start your day with a lot of veggies. This one step will make a great difference to your health and weight management.
7.Some recipes: I love consuming vegetables in various forms. Here are my 2 personal recipes for you.
- Smoothie recipe: I love smoothies because they are delicious and are nutrient-packed. Here is a recipe for a smoothie that you can try and give your kids too. Ingredients needed are spinach, banana, coconut water. Add more of spinach, less banana, and coconut water to a blender and make a smoothie. This tastes very delicious.
- Salad recipe: Salads are great to have. They are crunchy and juicy. Here is my favourite salad recipe. Chop cucumber, carrot, tomato, capsicum. Mix them. Add a bunch of coriander leaves. Drizzle it with olive oil and a little bit of garlic juice. Add pomegranate seeds, honey, pepper, salt, lemon. This salad tastes delicious, and it is super healthy.
8.Go organic: Use organic vegetables wherever it is possible because organic vegetables are free of pesticides and harmful chemicals. They are also healthy to mother earth.
These are some important points about vegetables.
We are what we eat. This is what our Vedas said. Our thoughts, emotions, and the mind are dependent on the kind of food we consume. Our food should become our medicine. When you take care of your food, your health will be taken care of.
Happy and healthy eating!