We know that eating a diet containing a variety of nutrients is healthy but how can it help us with our weight loss goals?
🥬Firstly, loading your plate up with veggies will increase satiety and make you feel fuller for longer, decreasing your appetite.
🥕Also the increased fibre helps with digestion and appetite control.
🌶Eating more vitamins and minerals can contribute to improved mood and energy levels through a better functioning body and mind.
🥦Antioxidants (in Vitamin A, C and E) play an important role in neutralising and removing free radicals. An accumulation of free radicals (unstable molecules in the body) increases the risk of oxidative stress (cell damage), so antioxidants prevent these from damaging DNA.
Here are some of the foods which contain the essential vitamins:
Vit A – broccoli, spinach, carrots
Vit B-Complex – you can consume all 8 B vitamins by eating a variety of these foods: legumes and veg inc. asparagus, cauliflower, leafy veg, fruits, potatoes, meat, fish, milk and eggs.
Vit C – peppers, broccoli, citrus fruits, strawberries, onions, spinach
Vit D – in oily fish and eggs, can also top up Vitamin D levels by spending time outside in the sunshine or taking a supplement.
Vit E – asparagus, broccoli, leafy veg,
Vit K – broccoli, spinach, asparagus
So remember – Don’t forget to eat your veggies! 🥦🥕🌶🍅🥬🧅🥗
But… do you find eating vegetables boring or unappetising?
Try following this recipe to make them taste even better!
Grilled Vegetable Platter
(Nutrition – Per portion: 149kcals |15g Carbs | 2g Protein | 9g Fats) Serves 6.
Ingredients
60ml olive oil
2 tbsp honey
4 tsp balsamic vinegar
1 tsp dried oregano
0.5 tsp garlic powder
pinch salt
pinch pepper
450g fresh asparagus, trimmed
3 small carrots, cut in half lengthwise
1 large sweet red pepper
1 medium summer squash, cut into 1cm slices
1 medium red onion, cut into wedges
Instructions
Combine the first 7 ingredients together by whisking in a bowl. Then place 3 tbsp of the marinade in a large bowl. Add vegetables and turn until well coated.
Cover and allow to marinate at room temperature for 1.5 hours.
Transfer the vegetables to a grill pan, cook over medium heat turning occasionally until crisp but still tender.
Place vegetables on a large serving plate and drizzle with remaining marinade.
