When dealing with health issues, many folk come to the conclusion that they don’t eat enough fresh fruits and veggies. Despite benefits of eating more plant based foods, many people don’t do it because of:

Increasing your intake of fresh fruits and vegetables is crucial for better health and well being. Eating more of a plant based diet has become more popular in western countries and there are many benefits for more people to join in.

Benefits of Fresh Fruits and Vegetables:

• Nutrient Rich: High in vitamins, minerals, and antioxidants essential for optimal health.
• Fiber Content: Helps in digestion, colon detox and maintaining healthy flora in the gut.
• High Nutrient Density: Helps in peak energy and nutrition with more nutrients per calorie.
• Disease Prevention: Reduces the risk of chronic diseases such as heart disease, diabetes, and certain cancers.
• Hydration: Many fruits and vegetables have a high water content, which helps in hydration to prevent overheating, inflammation, brain health and anti-aging.

I usually recommend following the Lunar Calendar to add some vegetarian days into your lifestyle. Lunar Days like 4, 5 and 18 are all vegetarian but still different in their nature. One vegetarian day you can eat bread, another you can drink dairy and on another, drinking wine is ok! Where you restrict on one hand, you can get a break somewhere else.

The following days are vegetarian based days on the Dao Life Lunar Calendar:

• Vegan: No Animal Products
  • Day 12 (Nutty Vegan Juicing Day) (no eggs)
  • Day 18 (Nutty Vegan Day)
• Ovo-Vegetarian: No Meat or Fish or Dairy (eggs ok)
  • Day 4 – Veggies and Bread Day
  • Day 19 – Veggie Balance Day (Round Veggies Only)(wine ok)
• Lacto-Vegetarian – Dairy OK:
  • Day 5 – Intuitive Smoothie Day
  • Day 23 – Nutty Kefir Veggie Day – fermented dairy
  • Day 29 – Veggie Detox Day – Cereal & Dairy Ok

While we’re moderating our lifestyle and adding more fruits and veggies, it’s important to know that eating RAW veggies and excessive fruits do have some cautions:

Raw Veggie Cautions!!

• Digestive Issues: Raw vegetables can be tough on the digestive system, causing bloating, gas, or discomfort for some individuals, especially those with sensitive stomachs or digestive disorders. In Chinese cuisine, raw salad isn’t a thing.
• Nutrient Absorption: Certain raw vegetables contain oxalates and goitrogens, which can interfere with the absorption of minerals and affect thyroid function, respectively.
• Bacterial Contamination: Raw produce may harbor harmful bacteria like E. coli or Salmonella, which can lead to foodborne illnesses if not properly washed.
• Pesticide Exposure: Consuming raw fruits and vegetables, particularly non organic ones, without adequate washing increases the risk of ingesting pesticides, which can be harmful to health. Remember to choose organic for foods you directly eat or foods with skins you eat, like tomatoes. You don’t need organic bananas or oranges for example. You don’t eat the peel.
• High Sugar Content: Fruits that are particularly high in sugars can affect blood sugar levels, which is a concern for individuals managing diabetes or looking to control calorie intake. I see clients eating nothing but fruit for breakfast thinking it’s healthy, but it’s better to get some more protein and fat in the morning, than excess simple carbs.
• Besides: You will also notice that most raw food advocates are 22, lol. Call me in 40 years!! Just seeing if you’re paying attention!

Why You Should Cook Your Veggies

In traditional medicine, vegetables are cooked to protect from contamination, enhance digestibility and nutrient absorption. Lightly steaming, sautéing or fermenting are all ways to prepare vegetables for best utilization in the body.

Advantages of Lightly Cooking or Fermenting:

• Enhanced Digestibility: Cooking can break down cell walls, making it easier to digest and absorb nutrients. Reduces symptoms of indigestion, gas and bloating.
• Reduced Anti-Nutrients: Light cooking reduces anti-nutrients like oxalates and phytates, which can bind minerals and reduce their absorption. Cooking boosts mineral absorption.
• Increased Bioavailability of Nutrients: Cooking increases the bioavailability of certain nutrients, such as lycopene in tomatoes and beta-carotene in carrots.
• Diversity of Flavors: Cooking and fermenting can enhance flavors, making fruits and vegetables more palatable.
• Improved Food Safety: Light cooking can kill harmful bacteria and reduce the risk of foodborne illnesses.

Keep in mind when adding more veggies to your diet, make sure they are cooked or fermented. When adding more fruit, watch the sugar intake and make sure you get enough fiber to cancel out some of the carb grams.

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Some Interesting Statistics and Information about Vegetarianism!

Many people don’t know that there are different kinds of being a vegetarian. Here is a break down of some of the distinctions.

Vegan

• Diet: Excludes ALL animal products. Zero.
• Includes: Fruits, vegetables, grains, nuts, seeds, legumes, and plant-based alternatives.
• Excludes: Meat, fish, dairy, eggs, honey, and any other animal-derived ingredients.

Vegetarian

• Diet: Excludes meat and fish. Flexibility with dairy and eggs.
• Includes: Fruits, vegetables, grains, nuts, seeds, legumes.
• Types of Vegetarians: (differences mostly for protein & essential amino acids correction)
  • Lacto-vegetarian: No Eggs, but includes milk, cheese, cream & dairy products
  • Ovo-vegetarian: No Dairy products, but includes eggs
  • Lacto-Ovo vegetarian: Includes both dairy products and eggs.

Pescatarian

• Diet: Excludes meat but includes fish and seafood.
• Includes: Fruits, vegetables, grains, nuts, seeds, legumes, dairy products, eggs, fish, and seafood.
• Excludes: Meat (such as beef, pork, and poultry).

Carnivore (Meat Eater)

• Diet: Primarily includes animal products.
• Includes: Meat (beef, pork, poultry), fish, seafood, dairy products, eggs, and sometimes fruits and vegetables.
• Excludes: None specifically, but the focus is on animal products.

Key Differences

• Vegan vs. Vegetarian: Vegans exclude all animal products, while vegetarians may include dairy and eggs.
• Vegetarian vs. Pescatarian: Vegetarians exclude all meat and fish, while pescatarians include fish and seafood but exclude other meats.
• Pescatarian vs. Carnivore: Pescatarians include fish and seafood but exclude other meats, whereas carnivores include all types of meat and often animal products.

Growth of Veganism and Vegetarianism in Western Cultures

Veganism and Vegetarianism have taken a hold in western nations. Take a look at these interesting statistics on what kind of diets the world populations are choosing.

Global Statistics*

• Vegan: Approximately 1-2% of the global population.
• Pescatarian: About 3-5% of the global population.
• Vegetarian: Around 5-10% of the global population.
• Carnivores (Meat Eaters): Roughly 83-91% of the global population.

India

• Vegan: A smaller percentage, specific data not widely available.
• Pescatarian: About 2-3% of the Indian population.
• Vegetarian: Around 30-40% of the Indian population.
• Carnivores (Meat Eaters): Roughly 57-68% of the Indian population.

Australia

• Vegan: Approximately 2% of the Australian population.
• Pescatarian: About 4% of the Australian population.
• Vegetarian: Around 10% of the Australian population.
• Carnivores (Meat Eaters): Roughly 84% of the Australian population.

United Kingdom

• Vegan: Approximately 1.16% of the UK population.
• Pescatarian: About 4% of the UK population.
• Vegetarian: Around 7% of the UK population.
• Carnivores (Meat Eaters): Roughly 88% of the UK population.

United States

• Vegan: Approximately 3% of the U.S. population.
• Pescatarian: About 3% of the U.S. population.
• Vegetarian: Around 5% of the U.S. population.
• Carnivores (Meat Eaters): Roughly 89% of the U.S. population.

Learning more about how to buy, store and cook veggies and fresh fruits is an important part of any health regime, whether you choose to eat meat, fish, eggs, dairy or not. It’s good to take time out of every week to focus more on the wonderful nourishing plant life of your local area in sync with the seasons. Planning ahead is key. Check back for more resources on fun, family ideas to incorporate more plant based food into your diet.

*AI assist