10 a Day (800g) Veggie&Fruit Challenge Participants Check in!
Replies
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Do you often find yourself going over recommended vitamin A? Do you worry about it?0
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corinasue1143 wrote: »Do you often find yourself going over recommended vitamin A? Do you worry about it?
I often go over the MFP goal (RDA) - often somewhere in the 200% to 600% range, and I assume that could be understated because product labels and database entries are inconsistent.
No, I don't worry about it. I'm no nutrition expert, but my amateur understanding is that research shows some reason for concern about high levels of vitamin A in the form that's common in supplements, but little evidence that the form common in whole plant foods is a concern even at quite high levels. I get a tiny amount from enriched foods, some from dairy, lots from whole plant sources. (I don't eat meat, so none from that.)
Somewhat technical, but this has details from a mainstream source:
https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
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Thanks @AnnPT77, very informative. Looks like eat all the veg you want, just be careful of that bear liver. Don't think that will be a
Problem for me. Just need to be careful of calves' liver. That looks like my only possible problem. (That's what I thought, but wasn't
Sure).
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corinasue1143 wrote: »Do you often find yourself going over recommended vitamin A? Do you worry about it?
Yeah, all the time.
Like Ann said, not an issue if it's from veg, since the A from veg is really carotenoids from which your body makes A, and it won't make A you don't need. Just don't OD on supplements or eat polar bear liver!
(I think chicken or calves liver is really healthy and probably few people eat enough to worry about.)0 -
BTW: I'm still eating beaucoup veggies/fruits (with the possible exception of a couple of days a week with restaurant dinners that have too many cals and too few veg & leave me at 7-ish servings total), and I'm logging in my diary, but getting lazy about reporting here.
Partly, this is because my patterns are boring: Many of the veg are at dinner. Dinners are often an omelet or legume soup or chickpea pasta or pseudo-Asian pasta or stir-fry; or pseudo-Mexican soft tacos or tostados or something; all with varied veggie add-ons and sides.
Sides are often winter squash, that often with white miso (still have probably 20 2-cup bowls of yummy farmers market heritage squash in the freezer
); big salad (usually romaine base because it keeps so well); roasted veg (root veggies, asparagus, cauliflower, cabbage, etc); or a plate of cut-up raw veg.
So, boring for y'all to read over time, I think.
Today, I had the usual 100g berries in my essential daily oatmeal; a graze-y lunch of hard-boiled eggs, goat cheese, crackers, and a banana (61g); and dinner was winter squash (188g) with miso, fresh pineapple (120g), and as sort of broiled-tofu stir-fry with onion (57g), elephant garlic (12g), broccoli (221g), black beans (85g) seasoned with brown rice vinegar, tamari, and gochujang chile paste. Snack was 28g crispy broad beans.
So, total is between 10 & 11 servings.
Happy Friday!
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Hey y'all!
Getting back into eating more vegetables. cwolfman13 posted a curry dish and it is almost done cooking.2 -
No, actually not boring for me. As I have said, I didn't learn to eat veggies when I was so young, so I'm having to teach myself now when I'm
Way too old to learn easily. Lol. So seeing how other people get veggies every day, in other ways besides salads, is very helpful to me.
I'm doing better about having veggies every day, not just some days, but I have to think about it. It's not just natural yet.1 -
Tiny_Dancer_in_Pink wrote: »Hey y'all!
Getting back into eating more vegetables. cwolfman13 posted a curry dish and it is almost done cooking.
That sounded yummy! Give us an independent review, K?
For those not otherwise clued in, I believe she's talking about this:
http://wholeheartedlylaura.com/2015/10/tasty-potatoes-potato-and-lentil-curry-recipe.html1 -
Tiny_Dancer_in_Pink wrote: »Hey y'all!
Getting back into eating more vegetables. cwolfman13 posted a curry dish and it is almost done cooking.
That sounded yummy! Give us an independent review, K?
For those not otherwise clued in, I believe she's talking about this:
http://wholeheartedlylaura.com/2015/10/tasty-potatoes-potato-and-lentil-curry-recipe.html
Yep, you're good!0 -
Tiny_Dancer_in_Pink wrote: »Hey y'all!
Getting back into eating more vegetables. cwolfman13 posted a curry dish and it is almost done cooking.
I hope you like it as much as I do...i do adjust the curry from time to time... and sometimes I like the stew thinner or thicker so more or less liquid.
Hope it was tasty...2 -
cwolfman13 wrote: »Tiny_Dancer_in_Pink wrote: »Hey y'all!
Getting back into eating more vegetables. cwolfman13 posted a curry dish and it is almost done cooking.
I hope you like it as much as I do...i do adjust the curry from time to time... and sometimes I like the stew thinner or thicker so more or less liquid.
Hope it was tasty...
It was delicious, thank you sharing!0 -
Veggie scramble for brekkie and pizza topped with salad greens and whatnot for dinner.0
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Partly, this is because my patterns are boring: Many of the veg are at dinner. Dinners are often an omelet or legume soup or chickpea pasta or pseudo-Asian pasta or stir-fry; or pseudo-Mexican soft tacos or tostados or something; all with varied veggie add-ons and sides.
I was feeling like my patterns were boring or repetitive too. I tend to do smoothie or oats with some kind of fruit and veg at breakfast, very often a huge salad at lunch (sometimes a chili or bowl or something involving soup), and then some kind of pasta or stir fry at dinner, although this is where I tend to experiment (and I sometimes bring leftovers for lunch too).
I am actually going to be beginning an effort to go through and get ideas from a bunch of cookbooks I have to change it up some, so it might be inspiring to post here to report on how it goes. I can't follow recipes (I just hate cooking that way), but I get ideas from them that I try out.
I do like hearing about what others have been eating, although no need to report every day, of course, and I feel silly/boring doing so as well.0 -
Definitely not getting enough so I'm joining in to make myself more conscious of veggies - which I love. It's just cooking for 2 grown men - my sons - and a 3 year old I tend to focus more on the starch and protein with some veggies added. We get plenty of fruit as that's a grab as you will type of food. So adding more veggies. Great thread.1
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Tiny_Dancer_in_Pink wrote: »cwolfman13 wrote: »Tiny_Dancer_in_Pink wrote: »Hey y'all!
Getting back into eating more vegetables. cwolfman13 posted a curry dish and it is almost done cooking.
I hope you like it as much as I do...i do adjust the curry from time to time... and sometimes I like the stew thinner or thicker so more or less liquid.
Hope it was tasty...
It was delicious, thank you sharing!
Looked back several pages and can't find. Can you tell me which page it's on? TIA.0 -
Tiny_Dancer_in_Pink wrote: »cwolfman13 wrote: »Tiny_Dancer_in_Pink wrote: »Hey y'all!
Getting back into eating more vegetables. cwolfman13 posted a curry dish and it is almost done cooking.
I hope you like it as much as I do...i do adjust the curry from time to time... and sometimes I like the stew thinner or thicker so more or less liquid.
Hope it was tasty...
It was delicious, thank you sharing!
Looked back several pages and can't find. Can you tell me which page it's on? TIA.
It was just a few posts up on this page:
***snip***
That sounded yummy! Give us an independent review, K?
For those not otherwise clued in, I believe she's talking about this:
http://wholeheartedlylaura.com/2015/10/tasty-potatoes-potato-and-lentil-curry-recipe.html0 -
Definitely not getting enough so I'm joining in to make myself more conscious of veggies - which I love. It's just cooking for 2 grown men - my sons - and a 3 year old I tend to focus more on the starch and protein with some veggies added. We get plenty of fruit as that's a grab as you will type of food. So adding more veggies. Great thread.
Welcome to the challenge! It is definitely a worthwhile endeavor.0 -
French_Peasant wrote: »Tiny_Dancer_in_Pink wrote: »cwolfman13 wrote: »Tiny_Dancer_in_Pink wrote: »Hey y'all!
Getting back into eating more vegetables. cwolfman13 posted a curry dish and it is almost done cooking.
I hope you like it as much as I do...i do adjust the curry from time to time... and sometimes I like the stew thinner or thicker so more or less liquid.
Hope it was tasty...
It was delicious, thank you sharing!
Looked back several pages and can't find. Can you tell me which page it's on? TIA.
It was just a few posts up on this page:
***snip***
That sounded yummy! Give us an independent review, K?
For those not otherwise clued in, I believe she's talking about this:
http://wholeheartedlylaura.com/2015/10/tasty-potatoes-potato-and-lentil-curry-recipe.html
Thank you. Found it.0 -
Wilted spinach in skillet and added to my scrambled egg white & egg yesterday morning and topped with salsa. This thread had me more aware of incorporating veggies and fruit into each meal instead of waiting until evening for the veggies. Had a great salad yesterday topped with feta for protein, fruit for snacks, etc. Felt satisfied and good all day.
Thank you for this thread.2 -
I'm a huge fan of getting vegetables at all meals. When I did breakfast omelets that was always an easy way to start the day with vegetables -- usually spinach (sometimes kale or chard) plus at least one other green veg (zucchini, asparagus, and broccoli are all great), and then if on hand mushrooms or onions or tomatoes, depending on mood. Sometimes fruit on the side, although more often some extra protein with cottage cheese or smoked salmon or greek yogurt.
I'm still in this weird smoothie kick currently, not sure why as the weather is freezing, but it's what I crave in the mornings -- today I tried adding some fava beans (pre cooked and cold). Tons of veg in these -- serving of fava, serving of avocado, two servings of greens (kale and spinach), and two servings of berries (strawberries and blueberries). Most important, it's tasty.
Going to have my current favorite (vegetarian, not vegan) salad from a lunch place today for Fat Tuesday, as no animal products after today (until Easter). Also, probably a packzi (a little jelly in it made from fruit, but I won't count it!). ;-)1 -
I guess I'm the eccentric in this crowd: I eat nearly all my veggies at dinner most days. Still no problem to get 10+ servings pretty often.
For me, a major calorie management strategy was subbing delicious veggies for what I think of as "filler carbs": Rice and other grains, most pasta, bread, etc. I don't have anything against those foods, but I personally don't find them super-appealing taste-wise, nor are they particularly satiating for me. They simply "cost" too many calories for their value to me, as a routine part of daily eating. (I do require my daily oatmeal, though!)
I like cutting up a good-sized plate of assorted raw veg, and starting to graze on those as I cook the rest of dinner, and get quite a few of my dinner veg that way.
Since last report, nothing revolutionary. Berries in the oatmeal every day, as usual.
Saturday was more carb-y than usual, with almost 700 exercise calories (almost 3 hours) in play. Lunch was an individual pizza (spinach, tomato sauce) and a chunk of veggie-heavy savory bread pudding (black beans, onions, sweet potatoes, garlic) I had in the freezer leftover from a potluck.
Dinner was black bean/tomato soup with onions and sweet corn, flavored with nutritional yeast snd cocoa powder. On the side, a whole cucumber, cut-up. I think the whole day comes in around 10 servings, even when counting all the beans as only 80g total.
Sunday lunch had fresh pineapple, a bowl of winter squash from the freezer, and
one from a batch of veggie-heavy crustless mini quiche/frittata thingies I'd put in the freezer on Friday (had broccoli, onions, mushrooms). I also ate an ounce of crispy broad beans.
Dinner was more black bean/tomato soup, this time with onions and orange bell pepper, flavored with nutritional yeast, cumin and turmeric. On the side, another cucumber and some celery. Total for the day: About 15 servings, again following the rules and undercounting beans.
One background comment on this: When I cook with onions, it's typically half to a whole regular-sized onion per serving. Garlic is often a good bit of fresh elephant garlic. These, for me, are ingredients, not just a tiny slice for flavor.
Monday, I really only ate 2 meals (just random timing).The veggie-intensive one (lunch? dinner?) had a bowl of winter squash with white miso, a handful of raw grape tomatoes, edamame/mung pasta with a spicy chile/peanut/hacho miso/rice vinegar sauce, and green peas. For dessert, frozen cherry/berry mix with yogurt and chocolate PB2. Net result, I came out short, about 6.8 servings. (I didn't count the pasta as veg, BTW, even though the only ingredients are beans.)1 -
Googling a recipe for black bean tomato soup now.
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corinasue1143 wrote: »Googling a recipe for black bean tomato soup now.
Personally, I just mix a bunch of stuff together. Be brave - what's the worst that can happen? 0 -
I guess I'm the eccentric in this crowd: I eat nearly all my veggies at dinner most days. Still no problem to get 10+ servings pretty often.
For me, a major calorie management strategy was subbing delicious veggies for what I think of as "filler carbs": Rice and other grains, most pasta, bread, etc. I don't have anything against those foods, but I personally don't find them super-appealing taste-wise, nor are they particularly satiating for me. They simply "cost" too many calories for their value to me, as a routine part of daily eating. (I do require my daily oatmeal, though!)
I like cutting up a good-sized plate of assorted raw veg, and starting to graze on those as I cook the rest of dinner, and get quite a few of my dinner veg that way.
Since last report, nothing revolutionary. Berries in the oatmeal every day, as usual.
Saturday was more carb-y than usual, with almost 700 exercise calories (almost 3 hours) in play. Lunch was an individual pizza (spinach, tomato sauce) and a chunk of veggie-heavy savory bread pudding (black beans, onions, sweet potatoes, garlic) I had in the freezer leftover from a potluck.
Dinner was black bean/tomato soup with onions and sweet corn, flavored with nutritional yeast snd cocoa powder. On the side, a whole cucumber, cut-up. I think the whole day comes in around 10 servings, even when counting all the beans as only 80g total.
Sunday lunch had fresh pineapple, a bowl of winter squash from the freezer, and
one from a batch of veggie-heavy crustless mini quiche/frittata thingies I'd put in the freezer on Friday (had broccoli, onions, mushrooms). I also ate an ounce of crispy broad beans.
Dinner was more black bean/tomato soup, this time with onions and orange bell pepper, flavored with nutritional yeast, cumin and turmeric. On the side, another cucumber and some celery. Total for the day: About 15 servings, again following the rules and undercounting beans.
One background comment on this: When I cook with onions, it's typically half to a whole regular-sized onion per serving. Garlic is often a good bit of fresh elephant garlic. These, for me, are ingredients, not just a tiny slice for flavor.
Monday, I really only ate 2 meals (just random timing).The veggie-intensive one (lunch? dinner?) had a bowl of winter squash with white miso, a handful of raw grape tomatoes, edamame/mung pasta with a spicy chile/peanut/hacho miso/rice vinegar sauce, and green peas. For dessert, frozen cherry/berry mix with yogurt and chocolate PB2. Net result, I came out short, about 6.8 servings. (I didn't count the pasta as veg, BTW, even though the only ingredients are beans.)
I starred this thread recently, looking for inspiration and new ideas. This post covered both. Thanks for taking the time to type this out. Going to go back and read more of the thread in the next few days.
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lemurcat12 wrote: »I'm a huge fan of getting vegetables at all meals. When I did breakfast omelets that was always an easy way to start the day with vegetables -- usually spinach (sometimes kale or chard) plus at least one other green veg (zucchini, asparagus, and broccoli are all great), and then if on hand mushrooms or onions or tomatoes, depending on mood. Sometimes fruit on the side, although more often some extra protein with cottage cheese or smoked salmon or greek yogurt.
I'm still in this weird smoothie kick currently, not sure why as the weather is freezing, but it's what I crave in the mornings -- today I tried adding some fava beans (pre cooked and cold). Tons of veg in these -- serving of fava, serving of avocado, two servings of greens (kale and spinach), and two servings of berries (strawberries and blueberries). Most important, it's tasty.
Going to have my current favorite (vegetarian, not vegan) salad from a lunch place today for Fat Tuesday, as no animal products after today (until Easter). Also, probably a packzi (a little jelly in it made from fruit, but I won't count it!). ;-)
You're going full on medieval rules this year, huh? Did you do that last year too?
I had a huge stack of blueberry pancakes last night (although I was disappointed to make it less than halfway through, LOL), and am cutting out added sugar* with modest exceptions on feast days/Sundays. And also increasing my fruit/veg again.
*Except the chocolate-dipped madeleines I had this morning because I forgot to eat them yesterday...not the most auspicious start to Lent!
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French_Peasant wrote: »lemurcat12 wrote: »I'm a huge fan of getting vegetables at all meals. When I did breakfast omelets that was always an easy way to start the day with vegetables -- usually spinach (sometimes kale or chard) plus at least one other green veg (zucchini, asparagus, and broccoli are all great), and then if on hand mushrooms or onions or tomatoes, depending on mood. Sometimes fruit on the side, although more often some extra protein with cottage cheese or smoked salmon or greek yogurt.
I'm still in this weird smoothie kick currently, not sure why as the weather is freezing, but it's what I crave in the mornings -- today I tried adding some fava beans (pre cooked and cold). Tons of veg in these -- serving of fava, serving of avocado, two servings of greens (kale and spinach), and two servings of berries (strawberries and blueberries). Most important, it's tasty.
Going to have my current favorite (vegetarian, not vegan) salad from a lunch place today for Fat Tuesday, as no animal products after today (until Easter). Also, probably a packzi (a little jelly in it made from fruit, but I won't count it!). ;-)
You're going full on medieval rules this year, huh? Did you do that last year too?
No, I thought about it, but just vegetarian last year (which is my norm, the only time I haven't in years was when I was actively losing weight and didn't want to do anything food-related). Got out my Vegan Soul Kitchen book to start inspiring new ideas, and my 660 Curries.
In other news, I've been looking at some houses, and drooling over gardens -- the rooftop gardening thing is okay, but it would be so great to be a real in-the-ground gardener. Might bug you with questions if I do that!Except the chocolate-dipped madeleines I had this morning because I forgot to eat them yesterday...not the most auspicious start to Lent!
Heh, I've done stuff like that before, oops!0 -
lemurcat12 wrote: »French_Peasant wrote: »lemurcat12 wrote: »I'm a huge fan of getting vegetables at all meals. When I did breakfast omelets that was always an easy way to start the day with vegetables -- usually spinach (sometimes kale or chard) plus at least one other green veg (zucchini, asparagus, and broccoli are all great), and then if on hand mushrooms or onions or tomatoes, depending on mood. Sometimes fruit on the side, although more often some extra protein with cottage cheese or smoked salmon or greek yogurt.
I'm still in this weird smoothie kick currently, not sure why as the weather is freezing, but it's what I crave in the mornings -- today I tried adding some fava beans (pre cooked and cold). Tons of veg in these -- serving of fava, serving of avocado, two servings of greens (kale and spinach), and two servings of berries (strawberries and blueberries). Most important, it's tasty.
Going to have my current favorite (vegetarian, not vegan) salad from a lunch place today for Fat Tuesday, as no animal products after today (until Easter). Also, probably a packzi (a little jelly in it made from fruit, but I won't count it!). ;-)
You're going full on medieval rules this year, huh? Did you do that last year too?
No, I thought about it, but just vegetarian last year (which is my norm, the only time I haven't in years was when I was actively losing weight and didn't want to do anything food-related). Got out my Vegan Soul Kitchen book to start inspiring new ideas, and my 660 Curries.
In other news, I've been looking at some houses, and drooling over gardens -- the rooftop gardening thing is okay, but it would be so great to be a real in-the-ground gardener. Might bug you with questions if I do that!Except the chocolate-dipped madeleines I had this morning because I forgot to eat them yesterday...not the most auspicious start to Lent!
Heh, I've done stuff like that before, oops!
AWESOME!!! What neighborhood are you looking in, or are you considering the suburbs? Feel free to bug away with any garden questions--we can either PM or open a thread on it, as I think there would be a lot of people who could benefit from the discussion (or weigh in with their own knowledge and experience).
The biggest garden I was involved with (4250 square feet) is on land that has been sold for a parking lot, so I will have a lot more time on my hands this growing season.
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Tuesday, I ate a large number of vegetablelarally unhelpful foods, like a handmade raspberry custard paczki (genuine Hamtramck issue) and craft beer. (Yes, I made up a word in there - not "paczki" ). Dinner was a salad and vegetable soup at Panera (sigh - had to sneak in my own broiled tofu and nootch to put in the soup, in order to hit my protein goal - sigh.)
I had the usual berries in oatmeal Tu/We both.
So, Tuesday was probably only in the 5-6 serving range, all told.
Wednesday lunch was cooked green split peas from the freezer with onion and nootch, plus some crispy broad beans. Dinner, one if my mini eggy veggie things from the freezer, a raw cucumber cut up, a bowl of freezer winter squash with cheese in it, and some grape tomatoes. Snack after evening weight training, fresh pineapple with cottage cheese. Even undercounting legumes, that's about 13 servings
You can tell from my constant grousing that I don't like the legume rule, can't you? It makes no sense to me that I can count 274g of squash and 196g of cucumber, but only 80 of peas. Why???? (Rhetorical question.)
Happy vegetablization, and Valentine's Day!
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Two slices of veggie pizza, salad bar and steamed vegetables for lunch. Covered, I think.0
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I don't like the legume rule either.1
This discussion has been closed.
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