Did you eat your vegetables yesterday? The day before? Most likely not! About 85% of us lack the recommended intake for fruits and vegetables, reports the Centers for Disease Control and Prevention.
In the last five years, we eat less and less than we need the most, according to new research by 2020 Nutrition, Fitness, and Health Trends + Insight Report 2020. Protein intake is also swooping.
There is an increase in the percentage – about 22% of women and 26% of men – who do not eat fruit and vegetables or only eat one meal per day. It is good enough that the same percentage applies to men and women who do not consume a protein-sized portion of your palm when eating, or barely eat that small amount at one meal per day.
According to registered holistic nutrition consultant Lisa Tsakos, we struggle to include protein, vegetables and fruits in our diets because carbohydrates are easy and accessible.
"For many people, a large part of their day is spent at work or on the road, and take-away food is an important part of their calories," said Tsakos, from Nu-Vitality Health & Wellness at lisatsakos.com. There are many carbohydrate-rich choices to take and consume, but very few protein choices. And who takes fruit and vegetables to go?
"This is unfavorable and concerns dietary trends," Dr. Karen Davison. He recently conducted a study that showed low fruit and vegetable consumption associated with depression, both in men and women.
"Based on cross-sectional studies, diets that contain lots of processed foods are associated with depression," said Davison, chair of the Health Sciences Program at Kwantlen Polytechnic University at B.C. "A healthy diet that contains many vegetable sources such as fruits and vegetables is associated with better mental health."
Anti-inflammatory and anti-oxidant components in fruits and vegetables can help protect against depression, he said.
Another unhealthy trend highlighted by this study: More than 70% of women report emotional eating and stress to be the number one nutritional challenge, and that is increasing for men.
Add to this a significant increase in alcohol consumption over the past five years. "We all understand that alcohol can be a temporary stress relief mechanism. Although a daily drink can help you relax, it's important not to overly depend on it, "said Brian St. Pierre, director of performance nutrition at Precision Nutrition.
. According to Davison, the lack of proper intake of vegetables and fruit might be partly due to "the wrong perception that fresh fruits and vegetables are expensive and that they are not comfortable to prepare."
Add some vegetables and fruit here and there. Along with protein sources such as poultry, eggs, beans, beans and seeds, they offer important nutrients, anti-oxidants and plant chemicals that can help prevent and / or delay the development of many chronic conditions, Davison added. .
Most people need five fruits and vegetables per day plus six to eight ounces (or 150 to 200 grams) of good quality protein food.
Adding St. Pierre: "Forget the ideal exercise and meal plan and make small changes, little by little, and move on. Go forward to progress beyond perfection. "
Increase your vegetable and fruit intake with tips from nutrition consultant Lisa Tsakos:
- Make fruits and vegetables visible. Place a bowl of fruit or sliced vegetables (with a delicious sauce) on the kitchen or coffee table – wherever there is traffic at home – and on your desk.
- Cut vegetables as soon as you get home from the grocery store for easy snacking. Slice the vegetables, put them in a glass container and store in water. Don't poop – full of water-soluble vitamins like vitamin C. Drink it directly or use it to make soup or smoothies.
- There is no time to cut and chop? Buy pre-cut vegetables at your grocery store.
- Put vegetables in tomato sauce, scrambled eggs, chili, stews, and even muffins. Add to pizza and sandwich. Add onions, olives, peppers, and more.
- Make salads as food, or at least make it more interesting. Sprinkle with roasted vegetables, sweet potatoes, avocados, olives, quinoa, pickles, peas, seeds, and goat cheese.
Physical activity is a powerful way to improve brain health and help protect against depression or Alzheimer's disease, reports a study from Massachusetts General Hospital. "Our research using real-world health care data has suggested that even people who are genetically predisposed to experiencing depression are more likely to avoid depressive episodes if they are physically active," Dr. .
"Recent work also shows that a healthy lifestyle that includes regular exercise can also reduce the risk of Alzheimer's. We learned that genes are not destiny under these conditions and there are things that people can do actively to reduce their risk," Choi said.
Little things count: Stand more in the office, take a walk every day, ride a bicycle to work or park far if a vehicle is needed.
Exercise is difficult for most of us – there is less time and even less motivation – but the benefits are enormous. Maybe you can follow one of these fitness trends for 2020, as predicted by acsm.com:
- Wearable technology, such as fitness trackers, smart watches, heart rate monitors, will rule for the second year in a row.
- HIIT, a high intensity interval training program, will rule. This usually involves a brief burst of high-intensity exercise, which is for seven minutes, followed by a short rest or active recovery. Repeat.
- Group training classes will continue to be popular, including free weights training in group settings.
- Personal coaching continues to be great when individuals look for exercises that are tailored to meet their needs, goals, and time constraints.
- More outdoor activities such as group walks, group rides, or organized hiking groups are expected to continue to grow.