Prepare to Eat More Fruits and Vegetables

We hear it all the time. Everyone should eat more fruits and vegetables. In fact, the Center for Disease Control suggests that eating a sufficient amount of fruits and vegetables could lower the risk of certain diseases. So why is it that we often reach for a sugary snack or other high-calorie foods when we’re in a hurry and hunger strikes?

More often than not, it comes down to convenience. You try to eat healthy, but when you’re crunched for time it just seems easier to grab a granola bar (which are often high in fat and sugar) or rip open a bag of chips.

Busy shouldn’t mean unhealthy

It doesn’t help that today’s food manufacturers are well-aware of our busy lifestyles. They cash in on our need for eating on the go by selling bite-sized snack foods in individual-serving sized packages. While this sounds great, it makes us far more likely to keep a few packs of high-sodium cheese crackers or miniature sandwich cookies in our gym bags, instead of a banana or an apple.

While there are some companies that offer pre-cut fruits or veggies, they are often much more expensive than buying the whole fruit and may even contain preservatives to keep them fresher longer.

Fortunately, with a little preparation, eating more fruits and vegetables isn’t that difficult, and it can even be less costly than some of those pre-packaged snacks.

A better plan

The key is to plan ahead. Yes, you will need to spend a little time in the kitchen, but it is well worth the effort and will quickly become part of your regular routine.

Start by heading to the produce section of your favorite grocery store or a nearby farmers’ market. Take a look around to see what types of fruits and vegetables they offer, and be sure to look for any special sales they may be having. Buying featured sale items or produce that’s in season is a great way to keep your costs down and will also help you add variety to your diet, as the sale items are likely to change each week.

Another way to keep costs down is to only buy as much as you think you will eat within a few days to a week. Because fresh produce doesn’t contain any preservatives, it doesn’t have as long of a shelf life as most pre-packaged snacks.

Take stock to avoid waste

Once you get your items home, take a quick inventory of your purchase and make a plan for how/when you’ll be eating each item. If you just throw everything in the fridge, it’s almost a guarantee that you’ll be throwing it all in the garbage next week. But don’t worry, putting a plan together is simple.

For breakfast, fresh blueberries can be used for your morning cereal without much prep work at all. Just wash and store them in the fridge and grab a handful each morning.

For lunch, instead of having those single-serve bags of chips with your sandwich, cut green peppers into wedges or slice carrots into sticks and pack them in sandwich bags. They’ll stay fresh in the fridge for the work week, so you can just grab a bag or two when you pack your lunch.

For dinner or an evening snack, slice a pineapple into cubes and store it in a container in the fridge. They’ll go great with your favorite rice dish, or put some on a skewer if you’ll be firing up the grill. They also make a great evening snack when you feel like something sweet but want to keep it healthy.

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Protect your eyesight with proper dieting

When you think about the most precious thing you have, your first answer is most likely to say that it’s your health and this would be a good answer to give, but out of all the senses and out of all the things that our body can do, most people will probably say that their eyesight is the most valuable ability they have.

To say this, is quite natural because our eyes allow us to interact with the world in ways that would never be possible without them. If we had no ability to see, we would not be able to appreciate the many wonders that nature has to offer, but being completely blind is usually not something that most people will ever have to worry about. This does not mean that some serious visual conditions are not a possibility and we have to be very careful by taking proper care of our eyes to avoid this.

In this article we are going to give you some important tips on how you can improve your diet in order to protect your eyesight and provide your eyes with the right kind of nutrition to avoid any serious issue in the future.

There are recent studies that have shown how a diet that is rich on dark leafy greens, can be extremely beneficial for the general health of your eyes. Vegetables that have plenty of carotenoids are the most useful for this purpose. Lutein and zeaxanthin are both going to help absorb photon energy and they will help fight free radicals that damage your eyes day by day. Taking 10 mg per day of lutein and at least 2mg of zeaxanthin will be an ideal daily amount.

The following is a list of foods that are lutein-rich:

  • Kale
  • Spinach
  • Green peas
  • Corn
  • Broccoli
  • Papaya
  • Eggs
  • Orange

We suggest a diet that has plenty of vegetables in general and foods with great astaxanthin content such as Salmon. Another benefit of Salmon is that it provides a very good source of Omega-3 fats and this is extremely helpful to avoid advanced macular degeneration. This is the main reason why we suggest you try to eat as healthy as possible all the time.

Junk food ruins your gains
If you eat junk food during the day and you eat vegetables at night, you will not be getting the full benefits of your heathy food consumption. The reason for this is that your body will be too busy trying to get rid of the artificial foods that you have ingested and many of the nutrients that came in the vegetables and lean meat are not going to be absorbed properly.

If you want to take advantage of a healthy diet, you need to keep it as clean as possible. Eating a healthy meal followed by junk food, is like people who order a pizza with a glass of water instead of a soft drink. The point is that healthy dieting should be frequent and junk food should be very sporadic in your life.


Very few things are as precious to us as our eyesight and we need to learn to eat foods that will benefit this precios sense and keep it strong. Most people have no idea of the many benefits and the large number of ailments that can be avoided when they decide to start a healthy diet. You are the only one who has the power of making that positive change in your life and we suggest that you start today in order to enjoy a good quality of life tomorrow.

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