Thursday, January 7, 2016

Seven Servings for Seven Days

One cup of chopped vegetables or fruit is considered a serving and the challenge was  to incorporate five to seven serving of fruits and vegetables a day. It was doable but not without thoughtful effort. In preparation for the week, my grocery list contained more produce than average. For a household of two adults, the shopping trip was expected to yield 56 servings of fruits and vegetables. Weekly standards like broccoli and kale were purchased in addition to seasonal items such as rutabaga and cabbage.
This exercise spotlighted my imbalance of very limited fruit consumption. Typically vegetables are incorporated throughout my day and easily doubling or tripling a serving for dinner. Occasionally I was underestimating my vegetable consumptions, often overlooking the onion or carrot added to the dish as a supporting vegetable for flavor. Having dinner work double duty as leftover lunch the next day provided a quick, minimal thought, complete lunch.
Because of my food sensitivities and allergies, fruit has been limited in my diet. The past few days a conscience effort was made to incorporate more “friendly fruits,” primarily apples, clementines, and frozen mixed berries. The biggest adjustment to my normal routine was to change breakfast to a smoothie consisting of frozen mixed berries, water, and a vegan meal replacement powder recommended by my physician.
Having the goal to eat seven servings of vegetables a day is attainable but perhaps a more approachable goal is to average seven servings. Busy schedules can disrupt the best-intended food plan. Striving for an average was more empowering to make healthful choices, limit negative thoughts of failure and encourages analytic thinking about food.
Food Journal
Monday
Breakfast: 2 cups Vegetable Ratatouille (Sunday dinner leftover), 8 oz. coffee
Lunch: 3 cups assorted raw vegetables, hummus, gluten free brown rice wrap
Dinner: 2 cups mixed salad, turmeric-infused brown rice and black beans, 4 oz. grilled ground organic grass fed beef patty
Snack: Applesauce
Tuesday
Breakfast: 1 cup frozen mixed berries, 1 serving Xymogen’s Opitcleanse GHI, 8 oz. water, 8 oz. coffee
Lunch: 3 cups assorted raw vegetables, hummus, gluten free brown rice wrap
Dinner: Broiled Seasoned Haddock, sautéed arugula with caramelized onions, blistered grape tomatoes, and butter beans
Snack: clementine
Wednesday
Breakfast: 2 cups Vegetable Ratatouille (Sunday dinner leftover), 8 oz. coffee
Lunch: Broiled haddock, sautéed arugula with caramelized onions, blistered grape tomatoes and butter beans (Tuesday night leftovers)
Dinner: 2 cups mixed salad, grilled BBQ turkey tenderloin, grilled cauliflower steaks and red curried lentils
Snack: 1 cup frozen mixed berries, 1 serving Xymogen’s Opitcleanse GHI, 8 oz. water
Thursday
Breakfast: 1 cup frozen mixed berries, 1 serving Xymogen’s Opitcleanse GHI, 8 oz. water
Lunch: grilled BBQ turkey tenderloin, grilled cauliflower steaks and red curried lentils (Wednesday night leftovers)
Dinner: Vegetable Soup – Diced carrots, onions, celery, tomatoes, rutabaga with shredded cabbage, and green peas simmered in a homemade organic chicken stock
Snack: ½ cups pistachios, clementine, 6 oz. applesauce


References
I choose MyPlate (2015) Available at: http://www.choosemyplate.gov/vegetables (Accessed: 5 November 2015).

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