Ways to Increase Your Fruit and Vegetable Intake at Breakfast, Lunch and Dinner

Alkalising Fruits and Vegetables to Help Lower Stomach Acidity and Reflux Managing stomach acidity can often be achieved through dietary changes, particularly by including alkalising fruits and vegetables. These foods help neutralise excess stomach acid and can be easily integrated into your diet in a variety of ways. This blog explores how you can incorporate these beneficial foods into your meals and highlights the impact of stress on stomach acid production. How Stress Has an Impact Too Stress significantly contributes to increased stomach acidity and is a major factor in conditions like irritable bowel syndrome (IBS) and acid reflux. When we're stressed, the body's 'fight-or-flight' response is activated, leading to the release of stress hormones such as cortisol and adrenaline. These hormones can impair digestion as the body redirects energy towards handling the stressor. Moreover, stress can weaken the lower oesophageal sphincter (LES), the muscle that connects the oesophagus to the stomach, causing it to relax inappropriately and allowing stomach acid to flow back into the oesophagus. Incorporating alkalising fruits and vegetables into your diet can help mitigate the effects of excess stomach acid production as a result of stress. They provide essential nutrients and promote a balanced pH environment to support digestive health. Alkalising Fruits and Vegetables and How to Include Them in Your Diet 1. Spinach: Spinach is incredibly versatile and can be added to a variety of dishes. Blend it into smoothies for a nutritious boost or toss it into salads for added texture and flavour. You can also sauté it with garlic and olive oil for a simple and healthy side dish or simply add it to soups and stews towards the end of cooking. 2. Kale: Kale can be used in a range of recipes. Make a refreshing kale salad with lemon vinaigrette and nuts or add it to soups and stews for extra nutrients. Kale chips are another fun way to enjoy this alkalising vegetable—just season and bake for a crunchy snack. 3. Broccoli: Incorporate broccoli into your diet by steaming it as a side dish, adding it to stir-fries, or blending it into creamy soups. You can also roast broccoli as a part of a tray-bake with a drizzle of olive oil. 4. Cucumber: Cucumbers are perfect for hydrating and soothing the digestive system. Add sliced cucumber to salads or sandwiches or blend it into refreshing smoothies. For a light and cooling snack, try cucumber sticks with hummus. 5. Zucchini/Courgette: Zucchini is a versatile vegetable that can be spiralised for a low-carb pasta alternative or sautéed with other vegetables in addition to adding it to soups and stews. 6. Bell Peppers: Enjoy bell peppers in a variety of ways. Chop them into salads for a colourful crunch, fill them with quinoa or wholegrain rice for a satisfying meal or roast them with herbs for a delicious side dish. 7. Asparagus: Asparagus can be grilled, roasted, or steamed to complement any meal. Add it to salads, blend it into soups, or simply enjoy it as a side dish. 8. Avocados: Avocados can be used in numerous ways. Spread them on toast, blend them into smoothies for a creamy texture, or mix them into salads. Avocado also makes a great addition to homemade dressings and dips. 9. Romanesco: Romanesco can be prepared similarly to broccoli. Roast it with olive oil, steam it for a healthy side dish, or add it to soups and stews for a unique and nutritious touch. To Conclude Incorporating alkalising fruits and vegetables into your diet, along with effective stress management techniques, offers a comprehensive approach to managing stomach acidity. Equally important is addressing stress. Techniques such as deep breathing exercises (particularly before a meal), meditation, and yoga are proven to lower stress hormones and reduce levels of stress hormones. By integrating gut-supportive foods and relaxation methods into your daily routine, you not only support better digestive health but also enhance your overall well-being.

Ways to Increase Your Fruit and Vegetable Intake at Breakfast, Lunch, and Dinner Incorporating more fruits and vegetables into your daily meals is one of the best things you can do for your health. Not only are they packed with essential vitamins, minerals, and fibre, but they also offer a variety of antioxidants that help protect your body from chronic diseases. Despite their many benefits, most people struggle to meet the recommended daily intake of fruits and vegetables. If you're looking to boost your consumption, here are some innovative ways to include more of these nutritional powerhouses into your breakfast, lunch, and dinner. Breakfast: Start Your Day on a Nutritious Note Smoothie Bowls: One of the easiest ways to pack in a ton of fruits and veggies at breakfast is through a smoothie. But rather than just drinking your smoothie, make a smoothie bowl. Add a variety of toppings like fresh berries, chia seeds, sliced bananas, and a sprinkle of granola for extra fibre and crunch. To sneak in some veggies, blend in a handful of spinach, kale, or celery. These vegetables have mild flavours and blend seamlessly with fruits like bananas, cherries, and berries. Veggie-Packed Scrambled Eggs: Scrambled eggs or omelettes are breakfast classics, but they become even more nutritious when loaded with veggies. Add spinach, bell peppers, tomatoes, mushrooms, and onions for a colourful, nutrient-dense start to your day. For extra fibre and vitamins, serve your eggs with a side of avocado or home-made salsa. Fruit-Topped Toast: Upgrade your typical toast by swapping sugary spreads for nutrient-packed toppings. Use whole-grain bread and top it with mashed avocado, sliced tomatoes, and spinach for a savoury option, or go sweet with almond butter, sliced bananas, and berries. Both versions are packed with fruits or vegetables, along with healthy fats and fibre. Lunch: Easy Upgrades for Midday Meals Salad Jars: Prepping salads in mason jars is a convenient way to ensure you get your greens. Layer your jar with a dressing at the bottom, followed by sturdy vegetables like cucumbers and carrots, wholegrains or your protein of choice in the middle, and delicate greens like spinach, watercress or rocket on top. This way, your salad stays fresh, and you can easily grab it on the go. Add fruits like apple slices or berries for a burst of sweetness. Vegetable Wraps: Try replacing lettuce in your wrap with bitter vegetables to support digestion such as rocket, radish, watercress and chicory. For protein add hummus or grilled chicken. Alternatively add an assortment of colourful veggies like grilled peppers and courgette. You can even add roasted sweet potatoes or avocado for a more filling option. Soup and Salad Combo: Pairing a veggie-loaded soup (with or without a bone broth base) with a salad is a simple way to double up on your vegetable intake at lunch. Opt for hearty, vegetable-based soups like tomato basil, butternut squash, or lentil soup. Dinner: End the Day with Veggie-Filled Dishes Veggie-Based Stir-Fry: A stir-fry is an easy way to incorporate a variety of vegetables into your evening meal. Use veggies like broccoli, bell peppers, carrots, zucchini, and snap peas, along with a protein source like tofu, beef or chicken. Stir-fry everything with garlic, ginger, and soy. Spiralized Veggie Pasta: Swap out traditional pasta for spiralized vegetables like zucchini, sweet potatoes, or carrots. These veggie noodles can be topped with marinara or pesto sauce and mixed with other vegetables like roasted tomatoes, spinach, and mushrooms. This is a simple yet satisfying way to increase your veggie intake without sacrificing flavour or texture. Roasted Vegetable Trays: Roasting vegetables brings out their natural sweetness and can turn them into a delicious side or main dish. Try roasting a variety of veggies, such as Brussels sprouts, carrots, sweet potatoes, onions, mushrooms, courgettes, broccoli, egg plant and beets, with olive oil, garlic, and herbs. Serve them a protein of your choice, like grilled fish or chicken, to make it a balanced meal. Final Thoughts Incorporating more fruits and vegetables into your diet doesn’t have to be difficult. With a little creativity, you can easily boost your intake at every meal. Whether you’re blending them into a smoothie, adding them to your eggs, or swapping out grains for veggie alternatives, these tips can help you meet your daily fruit and vegetable goals while enjoying diverse, flavourful meals.

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