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1. Eat Your Veggies!

2. Eat Your Veggies!
THE KEY TO BALANCE IN YOUR DIET

3. Have you heard…?
Macronutrients…
Do you know what they are?

4. 3 Macronutrients Necessary for the Body
You know them!

5. Today: A Look at Carbohydrates
Carbohydrates are THE primary source of glucose for the body.
The BRAIN and CENTRAL NERVOUS SYSTEMS require a continuously available
source of glucose to meet basic energy needs and function optimally.
Without carbohydrates:
the brain gets “fuzzy,”
you lose concentration, and
your entire body’s functioning just slooooows down.

6. What does this have to do with
vegetables?
There are two types of carbohydrates:
The two terms “simple” and “complex”
refer to the rate at which the carbohydrate
is digested and absorbed in the body.

7. Complex carbohydrates
Act like “time-released” breakdown of nutrients
Provides increased satiety (feeling of fullness)
Stabilizes blood sugar
Promotes healthy body composition
The longer it takes for the body to process and use the carbohydrate, the better it is.

8. Examples: Complex Carbohydrates
Vegetables
Legumes
Whole grains (unprocessed or unrefined):
◦ Wild Rice
◦ Quinoa
◦ Buckwheat
◦ Bulgur
◦ Couscous
◦ Whole or Rolled Oats

9. Simple Carbohydrates
In contrast, “simple” carbohydrates are the exact opposite:
Digestion/breakdown is fast and short-lived
Do not provide the same nutritional benefit
Will “spike” blood sugar
Cause elevated LDL cholesterol levels
Increase insulin resistance
Often includes added sugars

10. Examples: Simple Carbohydrates
Store-bought bread
Pasta
White Rice
Packaged Oats
Cereals
Crackers
Processed and refined foods are the simple carbohydrates that do NOT benefit
your body, your health OR your weight loss goals.

11. An added benefit from Complex Carbs
Dietary Fiber
LESS than 3% of Americans get the adequate amount of daily fiber!
Suggested amount for Men: 38 grams fiber per day
Suggested amount for Women: 25 grams fiber per day

12. Two types of Fiber
Soluble & Insoluble
BOTH are critical and play important roles in body and health:
Keep you ‘regular’ by moving foods and waste through your digestive system
Reduce risks of colon cancer
Promotes happy gut health
Increases overall satiety (feeling full)

13. The BEST carbohydrates are…
Slow-digesting
Unprocessed
High fiber
Highest in nutrients
Better at controlling daily food intake

14. The BEST SOURCE of carbohydrates…
Vegetables!

15. And if you need ONE MORE REASON:
Think back to High School Science class –
Traditional American diets, rich in processed food with little to NO vegetables,
create HIGHLY ACIDIC blood. MOST DISEASE THRIVES in highly acidic states!

16. Eating vegetables at every meal will…
BALANCE the acidity and alkalinity of your blood
PREVENT cancer, disease and bacteria
REMOVE toxic waste build up in your digestive system
IMPROVE your overall gut health
STABILIZE your blood sugar
STRENGTHEN your bones
INCREASE your lean muscle mass
BURN more calories

17. Strategies for Success
Fresh is best!
BEST way to ensure high quality nutrition,
freshness and great taste
Frozen is second best!
Most are “flash-frozen” at peak freshness
directly after picking

18. Canned is third option, but least desirable!
◦ Good “back-up” option but often lack quality nutrients and taste.
◦ Canned in preservatives and sodium to maintain color and consistency
◦ Cans often contain BPA – chemical known to cause cancer – which
leeches into foods while stored

19. How do I know if I’m getting enough
vegetables?
You need:
2-3 servings of vegetables with EVERY MEAL, throughout the day

20. One serving =
½ cup cooked
1 cup raw Leafy greens 2 cups raw

21. What’s your pick of vegetables?

22. How do I prepare my veggies?
Raw and/or steamed vegetables are really the BEST way to get full nutritional
value from your veggie servings.
Enjoy the taste of vegetables with a little salt, which helps to bring out their
natural flavors. Add pepper and/or spices for variety.

23. Go easy on the oils or butters if you use them at all!
Coating your vegetables with butter and/or cheese is defeating the nutritional
value they bring to your meals.
Did you know you can sauté your vegetables in water or chicken broth?
Yes! Much better than oil!

24. More ideas…
Raw vegetables pack and travel well for on-the-go meals.
What vegetables do you enjoy raw?
◦ Celery
◦ Carrots
◦ Cucumbers
◦ Tomatoes
◦ Broccoli
◦ Cauliflower
◦ ??

25. Steam vegetables in advance and portion them out into small containers.
Frozen vegetables are available in microwaveable bags.

26. Plan your week…
Using your list of circled and starred vegetables, use the weekly planner to map
out your vegetables at each meal.
When you are at work, which ones are going to be easiest?
When you’re traveling, or in-between places, which veggies are most portable?
Use the meal planner to plan your vegetable servings….
Remember: You want 2-3 servings at each meal.
One serving = ½ cup cooked or 1 cup raw or 2 cups leafy greens

27. Think through your preparation times:
When do you do your shopping?
Set some time aside when you come home with
groceries to wash and cut your vegetables for the
next couple of days.
Place them in Ziploc baggies or small containers for
easy grab-n-go.

28. Try something new…
When you have a little extra time, try a new vegetable recipe!
You might find something you really like, and can add to your vegetable variety!

29. Bottom line for weight loss and health:
Carbohydrates should be as COMPLEX as possible (unrefined and unprocessed).
The BEST SOURCE of complex carbohydrates are VEGETABLES.
Vegetables provide critical nutrition, necessary fiber, and fight disease.
Veggies are not limited to salads or just at dinner.
You need 2-3 servings of vegetables every time you eat.