Eating our 10-a-day thread

[Breathmiller]

I would like to try to start a project of getting my 10-a-day of fruit and veg in every day.

Anyone fancy joining me? I find groups on here of support so useful.

I know lentils and beans and chickpeas are part of it too so I will up them. I'm vegan so I'm hoping that should make things easier as I eat lentils as part of my diet anyway.

This thread is for everyone who would like to focus on 'eating the rainbow' as part of a healthy lifestyle.

Or anyone who does this already who has any hints and tips?

So today was3 portions
Blueberries
Carrots
Spinach

Not fantastic but I'll be back on lentils and veg stew tomorrow

This is my 10 a day on a plate inspired by the link above. It looks so lovely to eat. And doesn't feel like such a lot after all.
It will be harder on days that I'm working but I'm going to try to set out a plate every day. I can pick at things or add them to meals.

That worked really well for me for a Saturday. My v&f intake is usually low at the weekend as I tuck into "treat" food.

But I got a whopping 12 today. Which is loads for a Saturday.

For lunch I just cooked mosy of the veg up with chickpeas, chilli and coriander and lemon juice with pumpkin seeds on top. I know it took a little longer than a salad but felt like a winter version. The rest I munched on during the day. Because it was just there it was easy.

Not had a chance to get to the shops today so we will see what I manage tomorrow.

Anyway, here's today's haul.

1. Date/raisins
2. Apricots
3. Broccoli
4. Spinach
5. Mushrooms
6. Tomatoes
7. Chickpeas
8. Carrot
9. Courgette

10. Mango 11. Sweet potato 12. Onion/salad leaves

That looks really fresh and delicious. Unfortunately I'm on antibiotics which are making me feel queasy (a long story involving the local urgent treatment centre late last night) so all I've managed is courgette, hummus, dried fruit.
I've started getting large bags of frozen veg and berries which really helps with variety. Also makes it easy to guess weights when they're kilo bags.

Wow 12 is seriously good going!

Well as expected yesterday was pretty rubbish(3 or poss 4 max if I count the bits and pieces on the pizza as a portion) but I’ve pulled it back a bit today

1. Banana
2. Hummus
3. Cucumber
4. Cauliflower
5. Mushrooms
6. Green beans
7. Olives .. good for me and a veg ( well a fruit really lol) but I don’t think they count - right?)

Wowsers Breathmiller that’s fantastic!

I’ve had a run of days where I’ve been eating out (last one today) and although I’ve been making healthy choices (salmon Niçoise salad, for example) I find it difficult to gauge the actual portions.

I love the idea of setting it out on a plate at the beginning of the day. I have found that I will eat a healthier lunch if I prep it at breakfast - by the time I get to lunchtime I’m ravenous and would then slap together a sandwich rather than a salad or something else.

Today's plate. I might not manage the whole onion so may have to swap it. I know the little bowl of nuts and seeds don't count but I thought I'd add them in so that I eat them at some point.

Just made a quick and easy one portion of houmuss with a fork instead of getting the whizzer out. So that's my carrots and chickpeas done.

I've got a day off today and its so good to have that plate out. Every time I keep going to go to the cupboard for crisps I'm tempted by my plate of goodness instead.

1. Raisins
2. Apple juice
3. Avocado
4. Mango
5. Spinach
6. Mushrooms
7. Tomatoes
8. Chickpeas
9. Carrot

10. Rocket 11. Onion

I had mushroom risotto for dinner, packed full of mushrooms and mushroom liquor topped with rocket. Very tasty.

And I made it to the shops today to stock up on veg and fruit. It was a good day to go for a shop actually. Usually I shop on a Friday and I'm in treat mode. Whereas I was definitely in fresh healthy food mode today.

I bought one of these ready cooked packets of lentils for a quick and easy protein boost in my lunch.

Olives .. good for me and a veg ( well a fruit really lol) but I don’t think they count - right?)

I have read two things about olives. One that they don't count because they are too...can't remember- salty maybe?
And another that they do count but you need 30! Which i presume depends on what size the olives are. The tiny wee ones maybe, but 30 giant queen olives with garlic surely would be overload.

On that note, has anyone ever heard anything about garlic? I take it we have it in such small quantities it can't count.

Today's plate. 😊

1. Tomato (soup)

2, 3 and 4. Sweet potato,parsnip,butternut squash,swede,onion,carrot mix roasted in curry paste 5 and 6. Melon,grape and mango pieces.

Hmm, not bad but need to eat more purposefully at lunch to get more in early in the day!

Yes, I'm finding if I can base my lunch around veg and have my plate to snack on earlier through the day then I definitely get more in. I had my salad stuff in a bowl for lunch with a corn on the cob.

1. Raisins/Dates
2. Apple juice
3. Avocado
4. Spinach
5. Tomatoes
6. Chickpeas
7. Carrot
8. Turnip
9. Beetroot

10. Broccoli 11. Corn on the cob

Another good day today. I'll try to keep up with the plate first thing. I just pull it together when I'm making my coffee.
I also managed my 2 litres of water because I had it poured in a bottle. Whenever I finish a glass I fill it again. Then it's there when i go back to the corner of the kitchen.

Planning is obviously the way forward for me. Easier to do of course when i have a day off or work from home.

I roasted my chickpeas today with curry powder. Such a tasty snack. Went down well with everyone actually. Wondering if I can change my Friday night (and Saturday) crisp habit for roasted chickpeas. Does anyone have any other ideas for snacks like that? I did think of kale chips? We want salty and crunchy.

I pulled out my veg early today and it was there on the side for encouragement
I had lunch at home with leftover soup with some finely shredded kale stirred in. This evening had a roasted a tray of vegetables and warmed through a dish of prunes for a pudding with custard. All very wintry! Best day in a while.
1 Orange
2 black bean soup
3 black kale
4 carrot
5 onion,
6 beetroot
7 red pepper
8 prunes
(I can't imagine getting to 12.😂)

I love roast chickpeas, I sprinkle with salt turmeric and smoked paprika.
I love cubed potato done the same way, and cauliflower is moreish too.

I love mushroom risotto and roasted chickpeas. Wondering if you can dehydrate veg like you can fruit-would that satisfy the crunch?

1. Satsuma
2. Grapefruit juice
3. & 4. Carrot & ginger soup (carrots & cannellini beans)
4. Sweet potato wedges
5. Corn on the cob
6. Broccoli
7. Roasted onion wedges

Also prepped some mini homemade mincemeat crumbles for when the sweet cravings come out at night!

Today's offerings. I might end up with more as l plan on having a sausage casserole for dinner with aubergine, carrots, leeks, onions and mushrooms.

Happy Fruit and veg day all.

There was a mention of garlic earlier. The call for variety in diet is helped by the small additions: garlic, ginger, citrus, plenty of herbs fresh and dried, spices.
I often tag them to my list to reinforce what I'm doing.

I tried uploading my photo and failed. The gathering of it all together did help me nevertheless!

@KrispyKale

There was a mention of garlic earlier. The call for variety in diet is helped by the small additions: garlic, ginger, citrus, plenty of herbs fresh and dried, spices. I often tag them to my list to reinforce what I'm doing.

Yes, that makes sense. These things are all really good for us. I've been trying to add them in as flavourings to meals.

Marking place to read later for ideas!

Welcome hereticfanjo

Wow, loving the colourful variety @Breathmiller and it's great that prepping is working so well for you. Well done on exceeding 10!

I've been hitting average past few days, 6s and 7s.
Today -

1. 2 satsumas
2. pistachios
3. grapes
4. onion/garlic/ginger/tomato (base of my curry)
5. Apple (DH's yummy apple crumble. I had a big enough portion to make it count ) 6 and 7) A salad (mixed lettuce, kale, tomato, sweetcorn, pepper, radishes) 7.5) 1 plum

Reading with interest about garlic. The recommended amount is around 1 or 2 cloves per day, too much can cause side effects and make you ill so it would be impossible to have 80g worth! I agree, along with a variety of herbs and spices its a great addition to our meals, particularly as it has so many medicinal benefits. Dr Berg (on YouTube, I'm hooked), mentions the many benefits of consuming garlic. Worth a watch!

Thanks Twentin I'll look that up. I am interested in ayurveda, the sister science of yoga that focuses on the benefits of herbs and spices so that sounds right up my street.

Anyway..today I made it to....

1. Raisins/Dates
2. Apple juice
3. Banana
4. Tomatoes
5. Lentils
6. Veg soup
7. Corn on the cob
8. Cauliflower
9. Orange pepper/carrots

10. Leeks/onions/celery 11. Black beans 12 Mushroom/courgette/spinach

12 again!

I know that the lentils and black beans are two portions but I've decided that since only one portion of these count in a 5 day that surely we can do 2 in 10 a day. I think as a vegan it's good to up my legume intake.

I went back to reread this thread and it was said that two portions of pulses in the 10 a day is good. Makes sense to me.😂
It's based on the data around quantity of f and v having an influence on health with all the finer details being best guesses at current knowledge levels. 🤷