What vegetables are in a holistic diet? Tips for including vegetables in your diet. Gradually work on increasing the number of non-starchy vegetables that you eat everyday. I am finding that many people...
Gradually work on increasing the number of non-starchy vegetables that you eat everyday. I am finding that many people really don't eat that much in the way of these vegetables. They may eat one serving a day and I try to get people to gradually increase it to somewhere in the neighborhood of 4-6 servings a day. An easy way to start is just trying to incorporate one salad a day, either at lunch or dinner. I would encourage that salad to have dark leafy greens and it is not covered with dressing and that it's dressed with may be a little bit of extra virgin of olive oil and vinegar or lemon juice as opposed to bottled creamy dressings.
The other two categories of vegetables really to focus on would be the cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts because they have a number of important plant compounds that we refer to as cytochemicals, many of which are chemo-protective. In other words, there is lot of research showing that they might help to prevent certain types of cancer.
When I start talking that bitter greens most people say they don't like those. Those greens would be things like spinach, kale, collard greens, Swiss chard, watercress or parsley. They say what you do with those things. They are too bitter. I don't eat them. They are really fairly easy to cook and they taste fairly good, very good actually if they are sautéed in a little bit of garlic and olive oil. Because the garlic actually it brings up some sweet taste to the greens so it counteracts the bitterness. Many restaurants are starting to serve them as side dishes now.
