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TAKE THE VEG PLEDGE! πŸ₯•πŸ₯¦πŸ„

TAKE THE VEG PLEDGE! πŸ₯•πŸ₯¦πŸ„

23rd November 2019

Ok, we know you’re probably really bored with us banging on about eating more veg, but

November is Veg Pledge month, so we couldn’t resist encouraging you to pledge to eat at least one more portion of veg per day. 

Vegetables are so important for every aspect of our health.  They are your key protection against all chronic and degenerative diseases.  They are your main anti-ageing treatment.  They are a great source of fibre to feed our beneficial gut bacteria.  Each different colour of veg has a different range of vitamins, minerals, antioxidants, trace elements, phytonutrients, and polyphenols so we do need to eat a rainbow every day.

5 a day is not enough! 

Are you aware that the UK government recommendation of 5 per day went up last year to 7 per day?  A recent study at UCL suggests that 7 per day confers even more benefits than 5 per day, with a 42% lower risk of death at any point than those who eat less than one portion of vegetables/fruits per day.[1] 

Many experts believe that because of intensive farming and food miles, our veggies and fruits have a much lower nutritional content than they used to have, so are saying that the recommendation should be for 10 per day!

And yet only 26% and 16% of children in the UK are thought to achieve the 5 per day, let alone 7 or 10 per day!![2]

And let’s just remind you that of your 5, 7 or 10 per day, only 2 of those portions should be fruits, and try to stick to low sugar fruits such as berries, apples, pears, citrus.

How to increase your veg intake:

  • Choose one extra veg per day and try something that you haven’t tried before
  • Most supermarkets seem to stock the same veg all year round. Shop at farm shops, farmers markets, veg box deliver schemes for seasonal veg that don’t make it into supermarkets (e.g.  kohlrabi – a wonderful, versatile veg that you rarely see these days)
  • Have veg with every meal including breakfast (e.g. scrambled eggs with rocket/spinach)
  • Choose salads, soups, raw veg cruditΓ©s for lunch rather than a sandwich
  • Have at least 3 portions of veg (different colours) with dinner and cook extra so you have veg ready cooked to have alongside breakfast and lunch the next day
  • Roasted root veg are great at this time of year. Make a big try using seasonal veg such as celeriac, swede, turnip, carrots, beetroot, kohlrabi, mushrooms.   Serve alongside any protein or have cold for lunch topped with hummus
  • Experiment with different ways to cook or prepare veg – e.g. roast, stuff, bake, steam, stir fry, spiralize, make veg rice (e.g. cauliflower rice), veg fritters, veg dips etc.
  • Mix up your mash – rather than white potatoes (which don’t count as one of your 7 per day!), try mashing celeriac, swede, carrot, turnip, sweet potato either separately or combine 2 e.g. carrot and swede. Mashed cannellini beans are also delicious.
  • LEARN TO LOVE YOUR VEG!!

 

[1] http://www.ucl.ac.uk/news/news-articles/0414/010413-fruit-veg-consumption-death-risk

[2] https://files.digital.nhs.uk/publication/0/0/obes-phys-acti-diet-eng-2018-rep.pdf

 

View our residential Wellness Programmes here: https://www.homefieldgrangeretreat.co.uk/package-finder/

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