Happy Post-Valentine's and Family Day! Although I should be taking the opportunity to discuss self-love with Valentine's Day being in February, really I want to talk about vegetables. I guess we could call eating lots of veggies self love for you and your family? I am regularly asking patients to eat more vegetables, so thought I should make this a public discussion. Vegetable are an amazing source of fibre, nutrients, and anti-oxidants. Most of us aren't eating enough of them, so I wanted to put this out as a reminder to try for more, and also wanted to give some ideas on how to get more into your diet. I aim to have a big serving of veggies at lunch & dinner every day. It could be cooked, or it could be just raw carrots - whatever I can find in the fridge. I'm not alone in these recommendations - the Canadian Government agrees! So let's step it up and get eating our veggies. https://food-guide.canada.ca/en/ In my family, we talk about the vegetable ratio - if there's tons of veggies in our meal compared to starch & protein, my family knows that I'll be happy.
If we eat pasta, there's almost as much (and sometimes more!) vegetables to pasta ratio.
If we are having a stir-fry, there's more veggies than there is rice or protein.
If we're having salad for dinner, that's an easy one.
If I'm making wraps, there's more veggie in them than any other ingredient.
If I'm having a simple meal of protein, whole grain, and veggies, I try to make sure that half of my plate is covered in vegetable.
If we're eating pizza, I make sure that half of my plate is filled with salad.
Here are some pics of meals at my house:
Omelette with salad & green beans Mexican salad with tortilla chips (it contained chicken & black beans for protein) Wild sage salad with hoisin duck breast Eggplant parmigiana (store bought) with arugula & oyster mushroom salad Wrap with tabouli, kale, spicy hummus, and avocado Empty out the fridge salad with soft boiled eggs and bacon