Imagine feeling energetic, smart, and happy just by incorporating a few simple changes in your daily diet. Seems improbable, right? But, recent research reveals a surprising link between consuming at least seven servings of fruits and vegetables a day and enhanced mood, energy, and well-being. In a study conducted on over 280 young adults, participants were asked to record their daily food intake and emotions for three weeks. The data revealed that on days when participants consumed more fruits and vegetables, they experienced increased calmness, happiness, and energy levels compared to their regular days. So, let’s explore how to easily add these nutrient-rich foods to your daily routine and reap the amazing benefits.
Choosing the right fruits and veggies
A good starting point is knowing what constitutes a single serving size of fruit or vegetable, which is roughly the size that fits your palm or half a cup. This means that you need to incorporate a total of seven to eight servings of fruits and vegetables into your daily meal plan.
To make it easy, try to fill half your plate with vegetables at each meal and snack on whole fruits like apples. The good news is that the variety of fruits and veggies available in the market is enormous. Just think about how many different types of apples you can find at your local grocery store or farmer’s market. By rotating among these varieties, you can keep your meals and snacks interesting and delicious. And by doing so, you’ll be optimizing your chances of experiencing a significant shift in your personal energy and happiness.
Develop a fruit and veggie-inspired meal plan
Now that you know what and how much to eat, let’s discuss some ways to include these energy-boosting foods into your daily meals and snacks. Here are some ideas:
Breakfast:
- Top your oatmeal or yogurt with berries, nuts, and a drizzle of honey
- Make a veggie-filled omelette or frittata, or blend greens and fruits into a delicious smoothie
Lunch:
- Prepare a salad with mixed greens, colorful vegetables, protein, and healthy fats, or
- Put together a veggie-packed sandwich or wrap with lean protein and healthy spreads
Dinner:
- Start with a salad or bowl of vegetable soup as an appetizer
- Choose lean protein like grilled chicken, fish, or tofu and complement it with several sides of veggies sautéed in olive oil or roasted with your favorite herbs and spices
Snacks:
- Munch on baby carrots, cucumber slices, or bell pepper strips with hummus or Greek yogurt dip
- Grab a piece of fruit like an apple, peach, or pear for a portable and nutrient-rich treat
Don’t forget about frozen and canned options
When fresh fruits and vegetables aren’t available or can be expensive, keep in mind that there are affordable and convenient alternatives. Frozen fruits and veggies are picked at their peak ripeness and immediately flash-frozen to retain their optimal nutrient content. They can easily be added to smoothies, soups, or sautéed as a side dish.
Similarly, canned fruits (packed in 100% fruit juice) and vegetables (with no added salt or sugar) are also healthy options that you can consider including in your meals. Just be sure to drain and rinse them thoroughly to remove any excess sugar or salt.
The benefits go beyond physical health
Incorporating these powerhouse foods into your daily diet will not only make you feel vibrant and energetic but also positively impact other areas of your life. You can expect an improvement in mental health, emotional well-being, and overall disposition. So, remember to make those extra servings of fruits and vegetables a priority.
After all, the journey to a stronger, smarter, and happier self begins with the very food you eat daily. Make an effort to eat healthily and mindfully, and you’ll be amazed at the rewards it brings, both physically and emotionally. Go ahead, take advantage of the super seven, and experience the transformation it can bring to your life!
