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  • Jane Webber Nutrition

I love food Rainbows, do you? Antioxidants live in rainbows!

It’s no secret that antioxidants are incredibly beneficial to good health. It’s believed the antioxidants in food can help prevent cancer, reverse or slow aging, enhance your immune system, increase your energy and improve heart and other organ health.


Given all we know about antioxidants and their beneficial properties, it’s amazing more people don’t get enough fruits and vegetables, the primary sources of antioxidants. Experts recommend a minimum of 5 servings of fruits and vegetables daily.


There are 10 steps to getting more antioxidants into your diet.


1.Breakfast


Breakfast doesn’t have to be a hurried toaster tart on the way out the door. Throw some strawberries, 100% juice and yogurt into a blender; pour your delicious mixture into a cup and head out the door. You’ve just added one to three servings of fruits to your daily intake. Or throw some berries onto your cold or hot cereal.


Yoghurt with fruit is great if a smoothie isn’t your thing or whip up a breakfast fruit salad.


2.Snacks


Here’s an easy way to get more antioxidants in your diet. How about a handful of raisins for a snack, or some fresh red grapes? Dip some strawberries in yogurt. You’ll feel decadent, but the berries provide the colour you’re looking for. Need crunch? How about some baby carrots dipped in hummus? Consider a handful of pecans for crunch and a nice antioxidant boost.


3.Lunch and dinner


It might sound trite, but adding a salad to each of your main daily meals can add loads to your overall health and well-being. They don’t have to be boring, and they don’t have to be just salad greens. If you’re going classic, add some red pepper slices to your green salad, some tomatoes to the Greek salad, or pomegranates to your field greens. Whip up a broccoli salad for lunch, or be adventurous and mix up a rice salad with a mélange of fresh vegetables like string beans, tomatoes, peppers and red onions.


4.Dessert


Berries, with or without whipped cream or dark chocolate are a wonderful way to end your day of healthy, antioxidant-rich eating.


5.Drinks


Replace your soda with tea or coffee, both of which boast antioxidant compounds. As a treat have a glass of wine with dinner, or for a real change of pace, pour a glass of chai tea.


6.Think outside the box


We know we can get our antioxidant fix from berries, salads and the like, but researchers say powerful antioxidants can also be found in a variety of unexpected foods, like russet potatoes, artichokes, and small red beans. The beans, in fact, may have more antioxidant power than blueberries, experts say. So to your rice salad full of vegetables, add some beans for even more antioxidants.


7.Cook lightly


You think you’re being good, preparing vegetables each night for your family’s dinner. But if you’re overcooking the vegetables, you’re cooking out a lot of the beneficial properties of the antioxidants. Steam (don’t boil) vegetables and stop cooking them when they will have all of their bright colour and most of their bite.


8.Plant a garden


Experts believe that people who plant and harvest vegetables from their own yards are far more likely to eat more vegetables and fruits than people who buy their produce from the store. So plant a garden, watch it grow and eat the fruits (literally) of your labour.


9.Take your healthy diet on holiday.


Too many of us consider going on holiday an opportunity to take a break from everything, including healthy eating. Think of holiday as a way to be introduced to new foods. Order an interesting vegetable dish in a restaurant and then pay attention to how the chef prepared the dish.


10.Learn to cook – seriously or hire a chef!


If you’re cooking, you’re not opening bags and boxes. Cooking involves scrubbing and peeling vegetables, preparing whole foods and paying attention to how things are cooked. If you’re ordering out every night, you’re far less likely to be eating the whole foods and natural fruits and vegetables that provide the base for our antioxidant intake.


My Feel Great in 8 is designed to help you learn new healthy eating habits and is easy to follow based on my 10 Habits that Help.


Find out more and book your free call with me.


https://www.janewebbernutrition.co.uk/feelgreatin8







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