Last Updated on November 14, 2023 by Cathy
There are many helpful diets for multiple sclerosis (MS) but not one benefits everyone. A study compared the Swank diet with the Wahls Protocol. Researchers found both diets were helpful but neither diet was perfect. However, all MS diets promote eating more fruits and vegetables. Unfortunately, people don’t get enough but there are plenty of ways to eat more fruits and vegetables.
There are many delicious ways to eat more produce that are not boring and it will satisfy you. Here I’m going to give examples of meals you can enjoy that include fruit, vegetables, and herbs. These are the key ingredients to helping your body heal.
Foods to Avoid
First, you need to know what foods to avoid. These foods cause disease and weight gain. Most people eat processed foods that have little nutritional value. They are missing important antioxidants, fiber, vitamins, and minerals.
Unfortunately, processed foods are less expensive than fresh food. Plus, they are high in refined sugar which is addicting. Yes, processed foods are cheaper and more convenient but they are leading us to more diseases.
Foods to avoid:
- Dairy
- Gluten
- Highly processed foods
- Corn
- Soy
- GMO
- Artificial sweeteners
- Artificial and natural flavors
- Refined oils such as canola oil
- Fake food
People on the Paleo diet think they are eating a very healthy diet. The problem happens when they start consuming too much of one item. Such as almonds.
Almonds products are in many recipes such as butter, milk, flour, and oil, and to snack on. Almonds are healthy in small amounts but when you consume too much you are getting too much fat.
Animal Protein
The standard American diet focuses too much on animal protein. It should be the other way around, they should eat more fruits and vegetables, not animal proteins. That’s why chronic diseases are so common.
Most people eat conventionally raised meats which increase inflammation. Conventionally raised animals receive antibiotics and growth hormones. They live in diseased and stressful environments. Plus, the feed they are giving is GMO grains and soy. If you can’t afford grass-fed meats choose meats that are lean. Toxins like heavy metals live in fat.
Farm-raised fish also live in confined areas which leads to diseases such as sea lice. Farmed fish are often fed corn, soy, and vegetable oils.
Wild salmon get their pink color from the food they eat. Farm-raised salmon is grey so farmers give them a chemical to turn their skin pink.
Talipia is a popular fish bought in grocery stores but it is mostly farmed and raised. Studies showed that farm-raised fish is high in PCBs and GMOs. It is best to stay away from all farm-raised fish.
Most Atlantic “wild-caught” salmon actually are from fish farms. When buying salmon, avoid Atlantic wild-caught salmon.
Buy the highest quality meat you can afford. When it comes to your food, quality matters. Also, you should only eat a small amount of meat per day, it’s best to consume it during dinner.
If you do eat meat make sure it is:
- Grass-fed meat
- Pasture-raised poultry
- Wild-caught fish
Breakfast
When people first start a healthy diet they often complain about what they can eat for breakfast. Don’t eat store-bought cereal or eggs, instead eat fruit or a home-cooked delicious meal.
Instead of making your pancakes with wheat flour use gluten-free flour. Instead of slathering your pancakes with margarine and artificial syrup. Use fresh fruit and pure maple syrup.
Here are some breakfast ideas:
- Baked apples sprinkled with cinnamon.
- Berry bowl with your favorite mixed berries with honey drizzled on top.
- Fruit, any kind.
- Fruit cereal. Use bananas, mango, and mixed berries in almond or coconut milk.
- Leftovers.
- Fresh squeezed orange juice.
- Fruit and vegetable smoothie including herbs such as cinnamon and parsley.
- Sweet potato hash. Cook it with cloves, onions, cilantro, and herbs.
- Sweet potato toast (sliced horizontally and roasted). Top it with apple butter.
- Vegetable soup.
Lunch and Dinner
Whether you are on the go, at work, or cooking at home lunch and dinner comes easy when you plan ahead. When you are cooking always make a double batch. You can use it on days when you’re busy or too tired. Leftovers are also great for breakfast the next day.
Here are some lunch or dinner ideas:
- Air-fried vegetables with lemon juice and herbs
- Apple salad. Use leafy greens, avocado, chopped apples, cucumbers, and red onions (sliced thin). Top it off with herbs and lemon or orange juice as a dressing.
- Baby carrots with a honey glaze. To make the glaze use raw honey and lemon juice.
- Brussels sprouts covered in pure maple syrup and seasonings, roasted.
- Butternut squash. Drizzle raw honey and sprinkle with cinnamon, ginger, and nutmeg.
- Cauliflower mashed potatoes.
- Cauliflower rice. Include cilantro, garlic, and lime juice.
- French fries using sweet potatoes.
- Fruit salad. Banana slices, berries, and kiwis drizzled in honey with fresh squeezed orange juice.
- Grilled vegetables. Such as asparagus, carrots, onions, zucchini, etc., and herbs.
- Nori wraps. Fill with whatever vegetables you have on hand. Such as cucumbers, carrot slices, sprouts, and cilantro. Drizzle with lemon juice and raw honey dressing.
- Roasted, sautéed, or steamed vegetables with herbs.
- Spaghetti squash. With your fork toss until it resembles spaghetti. Topped it with vegetables and herbs.
- Stir fry. Use your favorite stir-fried veggies, and add garlic, ginger, lime juice, and/or pineapple juice for a sauce.
- Sweet potato salad.
- Sweet potato soup.
- Vegetable pizza with a cassava flour crust.
- Zucchini noodles topped with your favorite vegetables and herbs.
Dessert
There are many delicious ways to curb your sweet tooth without using refined sugar. Fruit is natures candy and it’s high in antioxidants to help your body heal.
Clean dessert ideas:
- Banana ice cream. Add chopped frozen bananas, 2-3 tablespoons of almond or coconut milk, or water in a food processor. Blend until creamy.
- Banana berry smoothie. In a blender add two chopped frozen bananas, frozen berries, and 1/2 teaspoon of cinnamon and blend.
- Berries and cream. Add mixed berries to a bowl and top it with coconut cream.
- Cherry ice cream. Make banana ice cream and add a handful of frozen cherries.
- Frozen seedless grapes.
- Grape slushy, add seedless frozen grapes to a blender, and blend until smooth. Serve immediately.
- Ice cream sundae. Use banana ice cream and top it with puréed fruit and healthy confetti sprinkles.
- Mango berry smoothie. Add to blender diced frozen mangoes, frozen berries, and water and blend.
- Maple bananas. Slice bananas lengthwise, in a small bowl mix maple syrup and a sprinkle of cinnamon. Brush both sides of the banana and bake in a 400° F oven until golden brown (about 15 minutes).
- Pumpkin pie smoothie.
- Vanilla milkshake. Blend 2 chopped frozen bananas in a blender add coconut milk and 1/2 teaspoon of vanilla extract. For a strawberry milkshake add a handful of strawberries.
- Watermelon slushy, add frozen watermelon to a blender, and blend until smooth. Serve immediately.
Beverages
Don’t forget to drink plenty of water. If you don’t like plain water add fruit, vegetables, and herbs for an amazingly refreshing drink.
Refreshingly clean beverages:
- Apple juice. Juice 4 apples and serve.
- Flavored water. Add fruit, cucumber slices, and/or mint leaves to a glass of filtered water.
- Fresh squeezed orange juice.
- Herbal teas.
- Hibiscus ice tea. Make hibiscus herbal tea, remove the bag and add a couple of drops of raw honey. Mix then place in the refrigerator to cool. When cooled add ice and serve.
- Hot apple cider. Fresh apple juice, cinnamon sticks, orange slices, cardamom, cloves, and nutmeg. Simmer for 20-30 minutes then strain and serve hot.
- Lemonade. Glass of filtered water, squeeze 1/2 lemon then drop into the water. Add one teaspoon of raw honey (optional). Stir and serve.
Easy Ways to Eat More Fruit and Vegetables
Eating more fruits and vegetables is not hard. Get creative with your recipes, and add vegetables to almost everything you eat. Fruits, vegetables, and herbs are what heal the body. Try going one day or better yet, one week eating only fruits and vegetables. Once you try you will find how easy it is.
Use these tips to get started and before you know it, you’ll be an expert at finding easy ways to eat more fruit and vegetables.
Easy Ways to Eat More Fruit and Vegetables
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