#FitFabFeb2021 Health & Wellness

Week 2 #FitFabFeb2021 – Tweak what you eat

February 6, 2021
Eat more veggies

Week 1 of #FitFabFeb2021 was all about getting our bodies Moving. Just 10 minutes each day for 10 days so we still have a few days to go in this mini challenge. I’m loving the daily check-ins from members of the WLWA50 Facebook Community and we are inspiring and motivating each other to keep moving. Are you participating in #FitFabFeb2021? You can read what it is all about HERE and then join in.

It’s all about loving who you are and respecting yourself enough to make your health and well-being a priority.

So what is happening for Week 2 of #FitFabFeb2021?

  • This week we are still aiming for 10 minutes of movement each day and then from the 11th day we are upping the movement to at least 15 minutes for 10 days.

  • Day 8 – Tweaking What you Eat Challenge – Time to up your serves of Veggies! We are also looking at what we eat and the challenge will be to increase the amount and variety of vegetables you eat at EVERY MEAL – yes that includes breakfast as well. On Day 8 it’s time to make some changes to how you eat.

Your challenge each day is to include vegetables at every meal and eat a variety of colours. Eat a rainbow! Get creative and share photos of how you have Upped your serving of Veggies.

It’s all about making small changes to achieve longterm healthy lifestyles

The Australia’s Health 2018 report found more than 99 per cent of children and 96 per cent of adults don’t eat the recommended intake of five serves of vegetables a day. 

(Source: Australia’s Health 2018, Australian Institute of Health and Welfare)

Why you need to increase your veggie intake

  • Vegetables are a great source of fibre
  • Rich in antioxidants and nutrients to reduce risk of chronic disease
  • Reduced risk of hypertension, osteoporosis, body weight, adiposity, dementia, and cognitive decline.
  • Improved microvascular function and inflammatory status,
  • Improved immune response and improved weight maintenance
  • Low calorie

Eat a Rainbow

Fruit and vegetables fall into five different colour categories: red, purple/blue, orange, green and white/brown. Each colour carries its own set of unique disease fighting chemicals called phytochemicals. It is these phytochemicals that give fruits and vegetables their vibrant colour and of course some of their healthy properties.

Nutrition AustraliaEat a Rainbow
Eat a rainbow – a variety of colour

How to increase your veggie intake

  • Smoothies are a great way to get your veggies. Cut up a variety of vegetables and blend together
  • Soups
  • Add veggies to your omelette or make a frittata
  • Snack on carrots, cherry tomatoes and celery instead of cakes and biscuits
  • Add some veggies to your favourite pasta sauce
  • Make healthy dips and use a variety of vegetables such as carrots, capsicum, broccoli instead of crackers
  • Make a salad for lunch
  • Get creative – 17 Creative Ways to Eat More Vegetables (healthline.com)

How will you increase your veggie intake this week? Do you have any favourite recipes you could share?

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9 Comments

  • Reply Jennifer Jones February 6, 2021 at 11:02

    Hi Sue I love my green veg but will make it a point of having them at every meal. I do struggle with adding veg to breakfast so this will be my challenge.

    • Reply Sue Loncaric February 7, 2021 at 17:11

      I love my green veg too Jen and if I miss them I make a green smoothie. A smoothie is a great way to get some veggies for breakfast! I will be sharing some breakfast recipes with you during the week. x

  • Reply Donna Connolly February 7, 2021 at 02:29

    Hi, Sue – Thank you for another inspiring post. Richard and I eat A LOT of vegetables. We love them! One of the tricks that I do with veggies is to add them to literally every dish I make. I usually take whatever veggies I have hanging out in the fridge that I want to use up. I chop them finely and then add them into soups, pasta sauce, chilli, curries, egg dishes, burger patties, lasagna, rice bowls, salsa….you get the idea. This morning I added some leftover broccoli and red onions into our scrambled eggs. Delicious!

    • Reply Sue Loncaric February 7, 2021 at 17:12

      Hi Donna, I was thinking of you when I wrote the post because I know how much you love your veggies! I need to get some recipes from you. xx

  • Reply Leanne | www.crestingthehill.com.au February 7, 2021 at 13:39

    Hi Sue – a great reminder to add as many fruit and vegies as possible into our daily diet. I’ve enjoyed the easiness of salads over the Summer months, and how quickly we can throw a meal together without having to cook as much. I don’t include as many vegies in my lunch (that’s more about the fruit) as at dinner time (and certainly not at breakfast) but I’m happy with how we’re going with the balance (and it’s all about balance isn’t it?)

    • Reply Sue Loncaric February 7, 2021 at 17:14

      Yes balance is good. I never thought about veggies for breakfast but it isn’t as difficult as I thought. Throw some in an omelette or make a smoothie. Have a great week! xx

  • Reply kirstin troyer February 8, 2021 at 08:13

    This is so good Sue! I usually always put spinach in my smoothies even if it doesn’t look pretty…lol. and we like to make fresh juices too

    • Reply Sue Loncaric February 8, 2021 at 08:22

      Yes I’m a smoothie girl too Kirstin and it is so easy to throw in veggies to get your recommended daily intake. have a great week! xx

  • Reply Debbie Harris February 9, 2021 at 07:58

    I love adding veges to my omelette or scrambled eggs for breakfast and am on a mission to increase the variety in my meals. Thanks again for caring about and encouraging us to improve all aspects of our health. It’s like having our own private personal trainer/coach. 🙂

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