Why vegetables

Why Vegetables?

Vegetables are so key to our diets and reveals some simple tips as to how to eat more and make them delicious.

The Importance of Vegetables

Less than 1/3 of people in the UK are reportedly achieving their 5 fruit-and-vegetables a day.

Vegetables are high in:

• Fibre
• Micronutrients – Vitamins and minerals
• Phytonutrients
• Water

But relatively low in energy density. So you can fill your plate, and yourself, up with nourishment without over-consuming energy. They also provide a variety of beautiful colours, tastes and textures.

What Do We Mean by the Term Energy Budget?

Our energy budget describes the amount of energy (i.e., calories) we need each day to maintain our bodily functions and fuel our activities.

Consuming roughly the same amount of energy that our body needs will result in a stable weight. Consuming more energy than our body needs will eventually lead to weight gain, and consuming less energy than our body needs will eventually lead to weight loss.

The exact amount of energy we need will vary greatly from person to person. It is therefore important that we try to pack as much nutritional value as possible into our personal energy budget. While a large slice of chocolate cake may be delicious, and can certainly have its place in a balanced and sensible diet, it is high in energy and relatively low in nutrients. A pile of vegetables is low in energy but high in nutrients.

How Many Vegetables Should We Eat and How Big Is a Portion?

I recommend aiming for up to 6 portions of vegetables per day. If this is a lot more than you are used to eating, then I'd suggest going very slowly, to begin with, and adding just a single additional portion per day and see how you get on. Some people do better with smaller portion sizes or a few fewer portions. Listen to your body, as always!

A portion = roughly the size of your clenched fist (of the raw vegetables). This equates to roughly 80g or so. Once cooked, most vegetables reduce significantly in size, which certainly helps to get those portions in. Some people may find cooked vegetables easier to digest.

Three Tips for Making Vegetables More Delicious

1. Add some healthy fats (it can reduce the bitterness), such as olive oil, avocado, tahini dressing or nuts & seeds.
2. Mix up your cooking methods. Avoid boiling where possible. Try pan-frying, roasting, steaming and sautéing instead.
3. Don't forget the flavour – think about using lemon zest, a little salt, black pepper, good extra virgin olive oil, fresh herbs, spices, vinegars, a pinch of chilli to add an extra lift.
4. Don't always think of your vegetables as a simple side. Try to bring them into the centre of the dish: soups, vegetable stews or curries and stir-fries are all wonderful ways to make the vegetables the 'star' of the meal.

Discover More

Websites

Eat the seasons – my go-to website to check when certain produce is in season here in the UK. It's so simple and I love it. Vegetable recipes – there are lots and lots of free healthy vegetable-based recipes on ameliafreer.com

Shopping

Subscribing to a weekly vegetable box delivery is my number 1 way of encouraging clients to increase the amount of vegetables they are eating and the variety of vegetables they enjoy. I personally use Riverford.

References

1. National Diet and Nutrition Survey: https://www.gov.uk/government/statistics/ndns-results-from-years-7-and-8-combined