CHANGE #8

Eat Your Fast Food (no, obviously not that fast food!)

SIMPLY PUT… Do this every three days:

1. Find the best fresh fruits and vegetables you can.

2. Cut them up into easy-to-grab pieces.

3. Place all the pieces in two huge bowls (fruit in one bowl and veggies in the other) and pop them in the fridge.

I know what you’re thinking…

“Really? Eating my fruits and veggies is worthy of its own chapter? What’s next, no cotton candy for breakfast??”

Yes, fruits and veggies are worthy of a chapter and here’s why. It’s not about what you eat—it’s about what you don’t eat. When I’m hungry, I need to eat immediately. If I want a snack, I want that snack yesterday. So I’ll open my fridge and grab the first thing that I find. What ends up inhaled has little to do with taste or nutrition. Instead, it’s all about access.

So put the best food you can find right in front of your face and I guarantee you’ll eat it.

I’m willing to bet you’re just like me, especially at the end of the day when you’re tired, you’re trying to pull together dinner, and the willpower you had in the morning has crashed to an all-time low. Hit the fridge in that state when hunger strikes, and odds are you’ll eat the first thing you see. One night, I literally ate three forkfuls of sauerkraut because it was there… At least, I think that was sauerkraut. I really hope it was sauerkraut.

We’re like children that way. All we want is whatever’s easy and accessible. And let’s face it: If we were any better than that, there would be no such thing as fast food. There wouldn’t be an entire billion-dollar industry dedicated to letting us pull up, pay up, and pig out. So why not plan for that eating onslaught by always having something healthy that’s just as easy and accessible?

So buy three days’ worth of fruit and veggies (after that, they get lazy and start going bad), slice and dice them into bite-size pieces, throw it all into two bowls, and you’re done. All that food is bright, it’s colorful, and it’s now the closest thing to your hands the next time you find yourself speed-dating your icebox for a snack. I also keep some low-fat cheese, hummus, and a jar of almond butter in the fridge all the time to help turn my quick little snack into something more filling, nutritious, and tasty.

DON’T STOP THERE…

There are “A” fruits, there are “B” fruits, and then there are “C” fruits, so let’s go all the way. No offense, honeydew and cantaloupe, but everyone knows you’re always the last two left in any hospital or airplane fruit salad. Instead, treat yourself to the “A” fruits because that’s what you deserve—the good stuff like blueberries, strawberries, pomegranate seeds, pineapple chunks, and watermelon—then throw in some mint leaves and make it inviting. Instead of just turning that big bowl of fruit into something handy, shape it into something you would see at a party and can’t wait to attack.

The same rules apply to your veggies. I’m not against celery and cucumbers, because they’re seriously low in calories and packed with water and a little fiber that can help you feel fuller. But in the nutrient department, they rank right up there with iceberg lettuce in their nutritional near-worthlessness.

A-Lister Eats to Include

Apples, strawberries, mangoes, rich red grapes, peaches, and watermelon are all fine choices, but they aren’t the only ones with something to bring to the table.

Bananas: Not only are they a great source of fiber, they’re also teeming with potassium, a nutrient that helps prevent muscle cramps, stimulates the formation of red blood cells, and aids in regulating blood pressure.

Blackberries: Just a cup contains close to eight grams of fiber (almost 30 percent of the amount people should be eating each day but never bother to). The phytonutrients and antioxidants in blackberries (particularly one known as anthocyanin) may also help slow down the decline in brain function and reverse memory loss associated with aging.1

Blueberries: Loaded with more vitamins, minerals, and fiber per ounce than practically any other piece of fruit out there, blueberries also contain anthocyanin.

Broccoli: The green giant known for lowering the risk of heart disease is loaded with iron, calcium, fiber, beta-carotene, and a phytochemical called sulforaphane, a potent compound that helps fight cancer and osteoarthritis.²,³

Carrots: Not only is the root veggie a good source of fiber and potassium, carrots are bursting with beta-carotene, an antioxidant that may help prevent arthritis, promote eye health, and improve your skin.⁴

Cauliflower: Among its many benefits, this cruciferous veggie ranks second (only broccoli beats it) in having the highest saturation of glucosinolates, which help your body detoxify and could aid in cancer prevention.⁵

Cherries: Packed with vitamin C and fiber, they also contain anthocyanin, an antioxidant associated with reducing inflammation.⁶

Cherry tomatoes: High in vitamin B6 and folate, they also contain lycopene, a powerful antioxidant linked with lowering your risk of stroke⁷ and eliminating dangerous free radicals that can damage your DNA.⁸

Citrus fruits: From blood oranges and grapefruit to kumquats and tangerines, all are good sources of fiber, vitamin C, and flavonoids that can protect you against heart-related diseases.⁹

Cranberries: If you have a taste for eating them fresh, this antioxidant-rich fruit has been shown to increase your HDL (the “good” cholesterol).¹⁰ And they’re antibacterial, which is why they’re so effective in treating and preventing urinary tract infections.¹¹

Kiwifruit: Fibrous and fortified with vitamin C (250 percent of the RDA for the nutrient is in one cup alone), the fuzzy fruit is also a significant source of potassium and vitamin E.

Papayas: Beyond the assortment of vitamins it offers (A, C, and E, to name a few), the tropical fruit also contains zeaxanthin, an antioxidant that filters harmful blue light rays and may ward off damage from macular degeneration.12

Pears: With its skin intact, this fruit contains a full five grams of soluble fiber in just one medium-sized pear, which can significantly help reduce blood cholesterol levels and prevent heart disease.¹³,¹⁴

Pineapples: The tropical fruit isn’t just sweet tasting, it’s got vitamin C and manganese, which may reduce PMS symptoms.¹⁵

Pomegranates: All the effort of opening one is worth it. Beyond being abundant in vitamin C, it’s full of antioxidants, including tannins, which may protect your heart.¹⁶

Plums and apricots: Brimming with vitamins A and C, both have a decent amount of anthocyanin and potassium.

Raspberries: Just like blackberries, raspberries offer plenty of fiber and antioxidants, including ellagic acid, which seems to have some anti-cancer properties.¹⁷

Red bell peppers: Despite the orange’s reputation for being the vitamin C king, this veggie has about three times the amount. Plus, they contain ample amounts of vitamins A and E, which can promote joint, skin, and eye health.¹⁸

Sugar snap peas: Within all that crunchiness hides a decent amount of folate (for your heart), vitamins B6 and K (for your bones), and even a little iron to help prevent anemia and fatigue.

Zucchini: Low in calories (a medium-sized one is only about 30-plus calories) and filled with water, zucchini will surprise your body with both lutein and zeaxanthin,¹⁹ two phytonutrients that promote healthy eyesight.²⁰

Tips and Tricks

It really doesn’t get any simpler than asking you to cut up two bowls of fruits and vegetables, does it? Still, there are a handful of things you can try to make this Change either easier or more effective.

Go for the brightest in the bunch. The richer and brighter a vegetable is (whether it’s bright green, orange, red, or yellow), the more nutritionally dense it’s likely to be. So when you shop, don’t just grab whatever’s fresh, but step back from the display to see which pieces really catch your eye. You’ll get more nutritional bang for the same buck.

Get someone else to slice it. You’ll blow a few bucks on bad foods, so splurge a little for prewashed, precut fruits and veggies if it saves you time and makes you more likely to make this Change.

The canned kind does not count. Canned fruits and vegetables are typically high in preservatives, particularly sugar (with fruits) and sodium (with vegetables). Although they may make things easier in a pinch, skip them for something fresh.

Switch in one new food each week. Every fruit and vegetable has its own unique mix of nutrients, and like snowflakes and Baldwin brothers, no two are exactly the same. To keep your taste buds guessing and your body exposed to a wider variety of vitamins and minerals, force yourself to try at least one new fruit or vegetable every week.

Veg out in the morning. Most people wait until lunch or dinner before eating vegetables, so look for ways to grab some of the veggies in your bowl and stick some into your morning meals.

The “So You Know” Science

Yes, fresh fruits and vegetables are a tremendous natural source of fiber, vitamins, minerals, antioxidants, and other nutrients. And could I list them all from vitamin A to zinc and fill every page of this book? I could—but would you honestly read it? Thought not.

I could tell you that according to the Centers for Disease Control and Prevention (CDC), a healthy diet rich in fruits and veggies may reduce the risk of cancer and other chronic diseases. But you’re not an idiot. You know that already.

However, something you might not know is that the amount of fruits and vegetables you should eat each day depends on your age, sex, and activity level. Even though following my thirty Changes will most likely leave you hitting that mark daily without having to try or think about it, this will give you an idea of how much of each is ideal:

LADIES

If you’re…: 25

and your activity level every day is…: less than 30 minutes

you should be eating this many cups of fruit daily…: 2

and you should be eating this many cups of vegetables daily…: 2.5

If you’re…: 25

and your activity level every day is…: 30 to 60 minutes

you should be eating this many cups of fruit daily…: 2

and you should be eating this many cups of vegetables daily…: 3

If you’re…: 25

and your activity level every day is…: more than 60 minutes

you should be eating this many cups of fruit daily…: 2

and you should be eating this many cups of vegetables daily…: 3

If you’re…: 35

and your activity level every day is…: less than 30 minutes

you should be eating this many cups of fruit daily…: 1.5

and you should be eating this many cups of vegetables daily…: 2.5

If you’re…: 35

and your activity level every day is…: 30 to 60 minutes

you should be eating this many cups of fruit daily…: 2

and you should be eating this many cups of vegetables daily…: 2.5

If you’re…: 35

and your activity level every day is…: more than 60 minutes

you should be eating this many cups of fruit daily…: 2

and you should be eating this many cups of vegetables daily…: 3

If you’re…: 45

and your activity level every day is…: less than 30 minutes

you should be eating this many cups of fruit daily…: 1.5

and you should be eating this many cups of vegetables daily…: 2.5

If you’re…: 45

and your activity level every day is…: 30 to 60 minutes

you should be eating this many cups of fruit daily…: 2

and you should be eating this many cups of vegetables daily…: 2.5

If you’re…: 45

and your activity level every day is…: more than 60 minutes

you should be eating this many cups of fruit daily…: 2

and you should be eating this many cups of vegetables daily…: 3

If you’re…: 55

and your activity level every day is…: less than 30 minutes

you should be eating this many cups of fruit daily…: 1.5

and you should be eating this many cups of vegetables daily…: 2

If you’re…: 55

and your activity level every day is…: 30 to 60 minutes

you should be eating this many cups of fruit daily…: 1.5

and you should be eating this many cups of vegetables daily…: 2.5

If you’re…: 55

and your activity level every day is…: more than 60 minutes

you should be eating this many cups of fruit daily…: 2

and you should be eating this many cups of vegetables daily…: 3

… AND GENTLEMEN

If you’re…: 25

and your activity level every day is…: less than 30 minutes

you should be eating this many cups of fruit daily…: 2

and you should be eating this many cups of vegetables daily…: 3

If you’re…: 25

and your activity level every day is…: 30 to 60 minutes

you should be eating this many cups of fruit daily…: 2.5

and you should be eating this many cups of vegetables daily…: 3.5

If you’re…: 25

and your activity level every day is…: more than 60 minutes

you should be eating this many cups of fruit daily…: 2.5

and you should be eating this many cups of vegetables daily…: 4

If you’re…: 35

and your activity level every day is…: less than 30 minutes

you should be eating this many cups of fruit daily…: 2

and you should be eating this many cups of vegetables daily…: 3

If you’re…: 35

and your activity level every day is…: 30 to 60 minutes

you should be eating this many cups of fruit daily…: 2

and you should be eating this many cups of vegetables daily…: 3.5

If you’re…: 35

and your activity level every day is…: more than 60 minutes

you should be eating this many cups of fruit daily…: 2.5

and you should be eating this many cups of vegetables daily…: 4

If you’re…: 45

and your activity level every day is…: less than 30 minutes

you should be eating this many cups of fruit daily…: 2

and you should be eating this many cups of vegetables daily…: 3

If you’re…: 45

and your activity level every day is…: 30 to 60 minutes

you should be eating this many cups of fruit daily…: 2

and you should be eating this many cups of vegetables daily…: 3.5

If you’re…: 45

and your activity level every day is…: more than 60 minutes

you should be eating this many cups of fruit daily…: 2.5

and you should be eating this many cups of vegetables daily…: 3.5

If you’re…: 55

and your activity level every day is…: less than 30 minutes

you should be eating this many cups of fruit daily…: 2

and you should be eating this many cups of vegetables daily…: 3

If you’re…: 55

and your activity level every day is…: 30 to 60 minutes

you should be eating this many cups of fruit daily…: 2

and you should be eating this many cups of vegetables daily…: 3.5

If you’re…: 55

and your activity level every day is…: more than 60 minutes

you should be eating this many cups of fruit daily…: 2.5

and you should be eating this many cups of vegetables daily…: 3.5