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💪 8-Week Body Transformation Challenge! 🥗

NUTRITION HABIT

Colourful Veg

Load 'em up!

WHAT:

This habit is about eating enough vegetables each day.

WHY:

Vegetables are nutritional powerhouses and they’re the foundation of just about every healthy diet out there.

Each brightly coloured vegetable has its own unique health benefits, so making an effort to eat a variety of colours is important.

We need vegetables to help avoid nutrient deficiencies, reduce the risk of disease, boost our immune system, improve digestion, lower inflammation, improve recovery, and generally raise our overall level of health.

Vegetables help to displace other high-calorie foods, which can make weight loss and healthy weight maintenance easier. Also, when you bulk up your meals with vegetables, you’ll feel fuller after eating and stay more satiated for longer.

HOW:

We recommend eating 1-2 fist-sized servings of vegetables per meal across 2-4 meals per day.

We suggest 2-3 meals of your typical 3-4 meals per day because most people find breakfast more difficult to include vegetables in, but it’s not impossible (a lot of veggies go really well with eggs, for example).

A fist of vegetables usually looks like 1 heaped cup of raw vegetables.

See the Sleekgeek Food List for recommended sources of vegetables, such as:

  • 🍅 Red: Beetroot, onions (red), peppers (red), radishes, rhubarb, tomatoes, etc.
  • 🥕 Yellow / Orange: Beetroot (yellow), carrots, peppers (yellow), sweet corn, tomatoes (yellow), etc.
  • 🧅 White / Tan / Brown: Cauliflower, garlic, ginger, mushrooms, onions, parsnips, etc.
  • 🍆 Purple: Arparaguas (purple), cabbage (purple), carrots (purple), eggplant, peppers (purple), etc.
  • 🥦 Green: Artichokes, asparagus, broccoli, Brussels sprouts, celery, cucumber, green beans, green peas, leafy greens (kale, spinach, collards, mustard greens, bok choy, etc), leeks, lettuce, onions (green), peppers (green), sugar snap peas, zucchini, etc.

TIPS:

✅ Make this habit specific by focusing on your problem areas, for example, this habit might be “Eat enough vegetables for lunch” if you struggle with eating vegetables at lunch and always end up going for quick convenience meals instead.

✅ Pre-commit by taking some time to plan your meals ahead of time with a focus around colourful vegetables.

✅ Stock up on colourful vegetables that you actually like and are willing to eat.

✅ Stick to easy and convenient colourful vegetables (buy them pre-prepped or pre-cooked, canned, frozen, etc, if need be).

✅ Do something that “Future You” will thank you for by bulk chopping and pre-prepping vegetables for the week ahead.

RESOURCES: