The Gut Health Doctor, Dr Megan Rossi, has advised how to get the most out of your fruit and vegetables with each meal so that you aren’t missing out on vital vitamins
Everyone knows the importance of adding fresh fruit and vegetables to their diet; however, an expert has revealed one crucial mistake many of us make.
Fruits and vegetables contain essential nutrients for our bodies to thrive. They’re packed full of vitamins that help the body’s ability to function and heal, as well as regulate our hormones and make our bones strong. Experts recommend eating five portions, around 80g, a day of the good stuff.
The ‘5 A Day’ campaign is based on advice from the World Health Organization (WHO) after studies proved eating eating a minimum of 400g of fruit and vegetables a day lowered the risk of serious health problems, such as heart disease, stroke and some types of cancer.
However a leading nutritionist and Research Fellow at King’s College London, Dr Megan Rossi (PhD, RD), founder of The Gut Health Doctor, has warned that many Brits aren’t getting the most out of their meals. Dr Rossi, of www.theguthealthdoctor.com and @theguthealthdoctor, has explained that where people go wrong comes down to the preparation as she advised to not peel your plants.
“People often peel fruits and veggies like carrots, kiwi fruit, and even potatoes,” Dr Rossi began. “But doing that strips away a significant amount of fibre and beneficial phytochemicals – the nutrients your gut microbes thrive on.
“Plus, leaving the skin on saves time in the kitchen, making it easier to nourish your microbes without the extra effort. It’s also a win for the environment”. Dr Rossie advises those looking to improve their health to aim for a diversity of plants when possible.
“The latest research (which our team at King’s College London is working to validate) highlights the importance of eating a variety of plants, the target being 30+ different types per week. A more diverse plant-based diet supports a richer mix of gut bacteria, which is linked to better immunity, mental health, and metabolism,” she explained.
“Small swaps, like choosing a mixed bag of berries instead of just blueberries or a pack of mixed seeds instead of a single variety, can make achieving this goal much more attainable.” Dr Rossi’s other top top to healthy eating is to simplify your meals. “There’s a perception that eating healthy means spending hours in the kitchen or getting a long list of ingredients – which any busy person will tell you they just don’t have time for,” she said.
Dr Rossi instead focuses on what she can throw together in under 30 minutes, including meals such as a quick stir fry made from leftover veggies in her fridge. “I will also spend a little bit of time once a month on a weekend to batch-cook freezer-friendly meals that I can reheat on those extra busy days,” she added.
“My mantra is to invest time upfront in the kitchen to prevent losing an entire workday or more to an illness later on; prevention is less time-consuming than treatment.”
