Life-Changing Ways to Upgrade Your Diet
Welcome to week two of BlogHer's Inspiration to Fitness!
Katherine and I are very excited to be blogging every week to challenge you to make a positive change to your eating. If you missed week one, there’s plenty of time to get in on our healthy eating challenge. Just review our first week’s post so you can know what to expect and you can incorporate week one’s goal into your diet starting today.
Week One: Hydrate with Water
Week one’s guideline was to drink half your body weight in ounces of water every day. That means if you weigh 130 pounds, your daily H20 quota is 65 ounces of water. This is water that you doctor up with lemon, limes, herbs or you can have seltzer. Flavored waters to not count as they usually have added artificial sweeteners that may stimulate your cravings for more sweets.
Week Two: Strive for At Least Five Servings of Fruits & Veggies
This week, we’ll focus on another key area of building a healthier diet: fruits and veggies. Did you know that more than 9 of 10 of us fail to meet our daily fruit and vegetable requirements? Most women will benefit greatly by having 3-4 servings of veggies per day and 2-3 servings of fruit. That’s a total of 5-7 servings.
Reams of research show that those who eat the most produce weigh less and reduce their risk for several chronic diseases including heart attack, stroke, hypertension, type II diabetes, certain cancers, osteoporosis and much more.
Fruits and vegetables are fiber-rich and calorie-poor. They’re also packed with nutrients like vitamins A & C, folic acid, potassium and much more. In addition, their colors are cues to the disease-fighting antioxidants they provide. That’s why eating a variety of color is so important to get the most health protection. You should make sure you eat produce of all colors including those that are green, red, purple/blue, orange and white.
To remedy this, our new goal (in addition to week one’s challenge) is to enjoy at least 5 servings of fruits and veggies daily. As a simple rule, here’s how we’ll count servings:1 serving of fruit =
• 1 medium piece of fresh fruit
• ½ cup fruit salad or canned fruit (choose brands that are packed in water or the fruit’s own juices)
• ½ cup 100% fruit juice
• ¼ cup dried fruit
A vegetable serving =
• 1 cup raw or leafy greens
• ½ cup cooked
• ½ cup vegetable juice
An easy way to ensure that you get the right amount of produce in your diet daily is to make half your plate filled with fruits and veggies; ¼ from lean protein and the remainder from whole grains. If your meals follow this visual cue, you’ll be on track to meet—or exceed—these goals.