My daugther and I eat primarily fresh, raw, organic fruits and vegetables (10-15 servings a day), with some lean protein and healthy fats. We don't have to count calories, and we eat our fill, because fruits and veggies don't have that many calories in them, but they are packed with nutrients. By veggies, I mean the dark green leaves, cruciferous veggies (miracle foods), and colorful, nutrient-dense vegetables.  We don't count calories. And, my daughter is actually losing a lot of weight very quickly, so I'm keeping an eye on her to make sure she doesn't lose too much too quickly.

Great article.  I especially agree with your statement that glucose is the body's main fuel for energy.  In my experience I've found that healthy carbs (vegetables, fruits, & whole grains) fuel my body more efficiently than less fibrous carbs or refined sugary carbs.  Thank you for this information.

Excellent article. My co-workers tease me about eating an apple every day along with all my other fruits and veggies I bring for lunch, I'll just have to show them this article.  I definitely need to boost my whole grains and will try some of the suggestions listed here. 

Great article. My family enjoys grilling or roasting our veggies (asparagus, brocolli, brussel sprouts, roots, and others) with a little oil spray, sprinkled with garlic powder and a spicy seasoning...even the brussel sprouts are good...I've always liked them in concept, but had a problem with their 'dirty sock' after taste. We also enjoy making smoothies filled with the brocolli/carrot/cabbage slaw you can get in the produce section along with yogurt, soy or whey protein, frozen strawberries and the sweetener of choice. It's the full meal deal and very satisfying.

Hitting the right number of fruits and veggies has been my goal for this month. This was the week where I MUST take a veggie to eat at lunch. Didn't know how much time it would take to prep the extra fruits and veggies. I still have a ways to go but I think we're on the right track.

I find if I eat a salad every day, and fruit for dessert, I have no problem meeting my vegetable/fruit goals. However, I do worry that I don't vary the types of vegetables enough, since I tend to make the same kind of salad, drift to the same fruit at the store, etc. To complicate matters, I find A LOT of vegetables give me terrible gas (particularly cruciferous vegetables like broccoli, cauliflower, brussel sprouts, cabbage, onions, etc.)! I LOVE these veggies, but because of this I tend to avoid them and subsequently miss out on these nutrient packed, "super foods".

Does anyone have any advice on how to be able to eat these types of veggies and avoid getting gas, or at least lessen it?? E.g. does cooking them in a certain way tend to decrease the gassy effect? Maybe there's a supplement to aide in digestion? (I've tried bean o & gas-X, but they didnt tend to work for me). I'd hate to have to keep avoiding them/eating them only on rare occasions when I'm by myself and a window's open (sorry, graphic!). Thanks, all!!

I think a lot of Americans who struggle with fitting vegetables into their diets don't think they like vegetables because they don't know how to cook them.  Salads are certainly NOT the only way to eat them!  I, personally, hate most of the stereotypical American salads--I prefer Moroccan, Thai, German and Vietnamese salads.  For non-salads, we mainly use three cookbooks: one French, one German and one for curries.  The French cookbook has some amazing mash recipes in it.  Mashes aren't just for potatoes--they are for celery root, carrots, fennel, peas, and zucchini!  Mix them with spices and a little fake butter and you've got a dish you can scarf that doesn't taste like blah.  The German cookbook we use also has some wonderful recipes for root vegetables like turnip and celery root and sweet potato.  The curry book has something for every vegetable we like--cauliflower, broccoli, zucchini, carrot, cucumber, etc. 

My theory on how I got to love vegetables so much is that hot food = comfort food for me.  American salads tend to be cold or lukewarm (or higher in calories than a sandwich!).  Finding a hot vegetable recipe you like can make veggies your comfort food.

I have the same problem. I've decreased my caffeine and carbonated beverage practically to nothing...one teabag in the am, down from several mugs of high octane coffee...practically fell in my soup asleep during that transition. I moved from all soy milk to almond milk. I've increased my water intake either using Eco Drink (vitamins and minerals sweetened with Stevia) or doing a hot sweetened lemon tea. Water is an important aid in digestion; and I try to chew my food better to help break everything down, so my stomach doesn't have to work so hard. All this said, the effect was minimal on gassiness. 

I then tried several different types of OTC acid reducers including Zantac, Previcid and Tagamet. The Tagamet actually seems to help. My doc says I can double the dose directed on the back of package to prescription strength. I haven't done that yet as I don't like taking stuff. Also Previcid is a newer drug and might work if I'd tried it longer. It apparently builds in your system over a couple of weeks. Gas-X helps a bit once there's a onset of bloat and gas.

I'm scheduled in a week for some additional testing...nasty business...this aging thing is not for the weak of spirit. Doc says it may just be due to my age (63) and thinning tissue...I'm healthy in just about every other way, so I've so far rejected the aging notion!

I always thought I hated vegatbles. The way I have been able to add tons of  vegatables is to make homemade soup. I use turnips, tomatoes, sweet potatoe, onions, carrots, garlic and use a beef broth and a little beef. With the exception of carrots, I never ate any of these vegatables.  Every weekend, I make a big crock pot of soup for the week. I have just started making chicken vegatable soup as well. I take a 2 cup bowl to work to eat as a "snack" each day. It is great for in between meals and having a little protein in it gives it a little sticking power. .

Original Post by: akeigwin

I find if I eat a salad every day, and fruit for dessert, I have no problem meeting my vegetable/fruit goals. However, I do worry that I don't vary the types of vegetables enough, since I tend to make the same kind of salad, drift to the same fruit at the store, etc. To complicate matters, I find A LOT of vegetables give me terrible gas (particularly cruciferous vegetables like broccoli, cauliflower, brussel sprouts, cabbage, onions, etc.)! I LOVE these veggies, but because of this I tend to avoid them and subsequently miss out on these nutrient packed, "super foods".

Does anyone have any advice on how to be able to eat these types of veggies and avoid getting gas, or at least lessen it?? E.g. does cooking them in a certain way tend to decrease the gassy effect? Maybe there's a supplement to aide in digestion? (I've tried bean o & gas-X, but they didnt tend to work for me). I'd hate to have to keep avoiding them/eating them only on rare occasions when I'm by myself and a window's open (sorry, graphic!). Thanks, all!!

I found that adding little amounts of these veggies into my daily intake slowly seemed to help my body adjust to them. Maybe a half a serving a day for a few days and then the next few days try a whole serving and so on... I had to do the same when I switched to whole grains, it seems (for me anyway) that my body had to adjust to the added fiber. Also, drinking more water seemed to help as well. Hope you find a way to eat these yummy veggies :)

To minimize gas, Leslie Bonci, MPH, RD says (in her book The American Dietetic Association Guide to Better Digestion) the following:

*take time to eat

*eat slowly and take small bites

*eat with your mouth closed

*sip, don't gulp beverages

*make one eating change at a time

*eat smaller amounts of food at one sitting

*keep track of food intolerances and bothersome foods

Hope this helps!! :)

Read Dr Sherry Rodger's book- No More Heartburn and get the facts about Tagament and other meds and find the underlying  cause of your condition. Then read on to find the no pharmaceutical cure.

Also use 2 teaspoons a day of organic safflour oil  in a simple salad dressing for greens or veggies and reduce belly fat and waist size with that one addition to diet according to the latest research.

Check it out for yourself.

I put bell peppers-all colors onions chopped garlic, crushed tomatoes and basil and chili in my pinto beans.

 I add grated carrots and zucchini to my spaghetti sauce and often add slices of zucchini and onion.

In addition grated zucchini and carrots in stuffing made with whole wheat adds a lot of nutrients   

Great, thanks.  So what do I do to meet the requirement for potassium, because I never come close.

Original Post by: akeigwin

I find if I eat a salad every day, and fruit for dessert, I have no problem meeting my vegetable/fruit goals. However, I do worry that I don't vary the types of vegetables enough, since I tend to make the same kind of salad, drift to the same fruit at the store, etc. To complicate matters, I find A LOT of vegetables give me terrible gas (particularly cruciferous vegetables like broccoli, cauliflower, brussel sprouts, cabbage, onions, etc.)! I LOVE these veggies, but because of this I tend to avoid them and subsequently miss out on these nutrient packed, "super foods".

Does anyone have any advice on how to be able to eat these types of veggies and avoid getting gas, or at least lessen it?? E.g. does cooking them in a certain way tend to decrease the gassy effect? Maybe there's a supplement to aide in digestion? (I've tried bean o & gas-X, but they didnt tend to work for me). I'd hate to have to keep avoiding them/eating them only on rare occasions when I'm by myself and a window's open (sorry, graphic!). Thanks, all!!

I used no salt until I got rid of cramps- It is not  natural so I am checking out a good potassium supplement.( It is about balancing the salt and potassium on each side of the cell.Less salt therefore means less potassium is needed.) However in the meantime, I am taking 2 tablespoons of Bragg apple cider vinegar in water 3 times a day. It says 0 potassium on the label but adds up with multiple doses. Also marinate peppers onions tomatoes and cukes in vinegar and olive oil along with those foods known to be rich in potassium such as oranges potatoes and sweet potatoes. Carrot juices is also a good practice. 

Read Dr. Sherry Rodger No More Heartburn for info on gas and what causes it. Don't use meds in the end it only makes it worse. Best to find the cure. I got my book on Amazon for $5.95. Certainly we worth the read.  

I agree, i almost never get enough potassium.. Should i start using a supplement?? I meet all other health requirments through out the day except for potassium.. :(

I am not a big fruit buff but I love vegetables and was happy when Harvard Health Center said to eat all the vegetable servings you want each day(except for the very starchy ones which are a different category. What are the cookbooks you use? I would like to try and find them.

I didn't mean you should marinate the high potassium foods as it sounds,  just add to your diet.

If you are low on potassium your are probably also low in magnesium(Don't use the blood serum test as it show high when magnesium is low. Use the Red Blood cell (RBC) test for accuracy. Also zinc manganese and vit D are often deficient as well. Choose any of Dr. Sherry Rodgers books for exact information. I just read, Is Your Cardiologist Killing You? All the info on nutrients and much more are in this book and the answer is yes he is.

Thanks to everyone for the feedback... I forgot to mention that I have tried digestive enzymes (acidophilus, sp?), eating slowly, sipping not gulping water, not chewing gum, avoiding artificial sweeteners, and none of those worked. I will try some of the other suggestions though. I appreciate everyone's help!!

I wouldn't increase the dosage until you read No More Heartburn. Meds may lesson syptoms but do not address the underlying causes such as Candida or H Pylori which can continue to become cancer, especially if fertilized by antacids that get rid of stomach acid that fight invading bacteria. 

When I first started on this site, I really worried about the potassium too. But I have come to realize that potassium is in a lot of foods, but not counted. For instance skim milk has a 419mg of potassium and usually isn't listed. Fish and many other things have a lot of potassium. If you goggle a of the foods you eat you may find large amounts of potassium that aren't listed. I aim for 3000mg of listed potassium every day.

Similarly I was concerned at potassium always being way too low when I started logging food, but when I looked at the sources of potassium, and realised that I was getting it from loads of places (including lots of vegetables) I realised it wasnt really a problem.

In the UK there is no legal requirement for food suppliers to list potassium (or iron, vit A or Vit C), so it rarely does get listed, so unless you're eating mainly generic foods with a grade against them, often only the main nutrition (calories, fat, fibre etc) will be included in your log.

I think that the best thing to do is to educate yourself about the sources of the minerals and vitimins, so you feel reassured you are eating sufficient, but not to worry too much about the actual amounts that get logged.