How to Eat 9 Cups of Vegetables Everyday!

Last Updated on September 9, 2024 by Cathy

There are a lot of diets out there for people with multiple sclerosis (MS), and yeah, they’re helpful. But let’s be real—no single diet is going to be perfect for everyone. We’re all different, and what works wonders for one person might not do much for someone else. Find what works for you without feeling pressured to follow a one-size-fits-all plan.

One popular diet for MS is The Wahls Protocol. It is a paleo-based plan that emphasizes eating a whopping nine cups of veggies daily. Let’s be honest—9 cups of vegetables every single day? That’s a lot to take in!

The Wahls Protocol recommends 9 cups of vegetables each day including 3 cups each of:

• Leafy greens
• Colorful
• Cruciferous

Eating that many veggies might seem overwhelming, but there’s a reason behind it. Vegetables are packed with essential nutrients, like vitamins, minerals, and antioxidants. These help reduce inflammation, support your immune system, and protect your nerves. The more variety and color you add, the better you’ll fuel your body to heal and stay strong.

While you get that it’s good for you, the real challenge is actually making it happen. Because let’s face it, you’ve probably wondered how to add that many vegetables into your diet. Sound familiar?

It’s not that you don’t want to eat that many vegetables to be healthier. You do. But the thought of overhauling your diet can feel overwhelming. Who has the energy for that, right? Maybe you’ve even tried before—only to find yourself slipping back into old habits. Maybe because it just felt too hard, too complicated, too… much. That’s completely understandable. This isn’t about shaming yourself. It’s about figuring out how to make it work for you, without adding stress to your life.

The good news? There’s a way to do it that doesn’t require turning your kitchen into a farmer’s market overnight. You don’t have to feel guilty or frustrated anymore. You just need a clear, simple plan that fits into your life. 

Nutritional Benefits of Vegetables

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Vegetables are a powerhouse of nutrients, especially for managing MS. These green heroes are loaded with vitamins, minerals, antioxidants, and fiber. All these goodies work together to support your health and help keep MS symptoms in check. 

Think of vegetables as your daily dose of vitality. They’re packed with essential vitamins like A, C, and K. They’re crucial for a strong immune system and fighting inflammation. Minerals like magnesium and potassium help with nerve function and muscle health. And let’s not forget fiber. Fiber aids in digestion and keeps blood sugar levels steady and it helps keep you regular. For those with MS, extra fiber can help with constipation and keep things moving smoothly.

Leafy greens are rich in vitamins and antioxidants. They also help combat inflammation and protect nerve cells. Cruciferous veggies like broccoli and Brussels sprouts are fantastic too. They’re not just nutrient-dense; they also help reduce inflammation and oxidative stress.

Colorful produce, such as carrots are packed with vitamin C and beta-carotene. These can support your immune system and give your body a boost against oxidative damage.

So, while veggies might not be the most exciting part of your plate, they’re definitely the MVPs. They offer a treasure trove of benefits to help you manage MS symptoms. Embrace these nutritional powerhouses and make them a regular part of your diet. Aiming for nine cups of vegetables each day can boost your overall health.

Overcoming Common Diet Challenges

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Eating more vegetables sounds great in theory, but the reality can hit some snags. Convenience, cost, and knowing how to cook them can all stand in the way. But don’t worry, there are simple fixes to tackle these challenges.

First, let’s talk about convenience. Fresh veggies are wonderful, but they can also be a hassle. Here’s a tip: buy frozen. They’re just as nutritious and much easier to throw into your meals. Plus, they last longer, so you won’t be scrambling to use them up before they spoil.

Next up, cost. Fresh produce can be pricey, especially if you’re buying organic. To save money, try buying seasonal fruits and veggies. They’re often cheaper and taste better. It’s almost there, but a slight tweak can improve the flow. Look for sales and plan your meals around them. And don’t forget, frozen options are often less expensive and just as nutritious.  

Lastly, let’s tackle the unfamiliarity with cooking. If you’re not sure how to prepare veggies, start with simple methods. Roasting, steaming, or stir-frying can be quick and easy. Experiment with different seasonings to find what you like best. Herbs, spices, and lemon juice can make bland veggies delicious.

So, if convenience, cost, or cooking are barriers for you, try these tips. They can help make eating more veggies a manageable and enjoyable part of your routine. 

The Basics of a Plant-Based Diet

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A plant-based diet centers on vegetables, fruits, whole grains, legumes, nuts, and seeds. It emphasizes meals packed with these nutrient-dense foods. This approach emphasizes nutrient-dense foods while minimizing animal products and processed items. – Some MS diets allow legumes, but the Wahls Protocol does not. It’s best to avoid gluten because it increases inflammation. 

You don’t necessarily need to be a vegan but it’s fruits and vegetables that will help your body heal. Fill your plate with a variety of vegetables for essential vitamins and minerals. You can include a small handful of nuts or seeds for added protein and healthy fats. If you eat meat, consider adding a serving of lean protein, like chicken or fish, to round out your meal. The goal is to eat nine cups of vegetables daily to help support your immune system and reduce inflammation.

Here’s a quick and easy meal plan to get 9 cups of vegetables for one day:
Key: (G) – Leafy Greens, (C) – Colorful vegetables, (S) – Sulfur-rich vegetables

• Breakfast: Green smoothie: 1 cup spinach (G), 1 cup kale (G), 1/2 cup parsley (G), wild blueberries, pear, lemon juice
  
• Lunch: Large salad with 2 cups mixed greens (G), 1/2 cup arugula (G), 1 cup roasted brussels sprouts (S), 1 cup roasted cauliflower (S), 1/2 cup raw red bell pepper (C), 1/2 cup cucumber (C), avocado
  
• Dinner: Baked wild-caught salmon with lemon and dill, 1 cup steamed broccoli (S), 1 cup steamed asparagus (S), 1 cup sautéed mushrooms and onions (S), 1 cup baked sweet potato (C)

In this example meal plan, there are 5 cups of leafy greens, 2 cups of colorful vegetables, and 5 cups of cruciferous vegetables. For snacks, include fruits, veggie sticks, grape tomatoes, cucumber slices, etc.

Sneaky Ways to Include More Veggies

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Adding more vegetables can be simple and tasty with a few creative tweaks. One way is to blend leafy greens like spinach or kale into your smoothies. Their mild flavor blends with fruit, so you get the nutrition without sacrificing taste. Adding spinach to your smoothie boosts your vitamins and minerals effortlessly.

Another way is to replace refined carbs with vegetable alternatives. For example, swap out traditional pasta for zucchini noodles or spaghetti squash. These veggie noodles are low in carbs but high in nutrients. They provide a satisfying base for your favorite sauces. Similarly, cauliflower rice is a fantastic substitute for white or brown rice. It’s incredibly versatile and can be used in stir-fries, curries, or as a side dish.

By adding these “sneaky” methods, you can easily boost your vegetable intake. These changes not only add nutritional value to your meals but also add variety and flavor. Experiment with these ideas to find tasty ways to add more veggies to your diet.

The Healing Power of Fruit

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Many people worry about fruit because of its natural sugar content, but don’t be. Fruit sugar includes fiber, which slows its absorption into the bloodstream. This means that fruit doesn’t cause rapid spikes in blood sugar levels. Instead, it provides a steady release of energy.

Fruit is a powerhouse of antioxidants, vitamins, and minerals. These nutrients fight inflammation, boost your immune system, and increase energy. Berries are rich in antioxidants that reduce oxidative stress and support brain health. Citrus fruits are high in vitamin C, which is crucial for a healthy immune system.

Rather than fearing fruit, embrace it as part of your balanced diet. Enjoy a variety of fruits to get the most benefit from their different nutrient profiles. A piece of fruit with a meal or as a snack can be a delicious and nutritious choice. Fruit is a healthy addition to your diet.

Eat 9 Cups of Vegetables every day!

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Adding more vegetables into your diet is important for healing MS—the more you eat, the better. Vegetables are rich in vitamins, minerals, and antioxidants that help reduce inflammation. They support your immune system and improve energy levels. They play a crucial role in helping to manage symptoms and promote well-being. Making vegetables central to your meals gives your body the nutrients it needs.

It might seem daunting, but nine cups of vegetables offer significant health benefits. It’s also important to remember that fruit is a beneficial addition to your diet. A diet with fruits and vegetables provides vital nutrients and antioxidants. Fruits and vegetables are what help your body to thrive.

Making changes to your diet can be overwhelming, so start with small, gradual steps. Add more vegetables and fruits in ways that feel manageable and enjoyable for you. Every small adjustment can have a positive impact on your health and well-being.

To help you get started, download my one-week meal plan. And, I’d love to hear from you! Share your favorite fruit and veggie recipes in the comments. By connecting and sharing, we can all inspire and support each other on this journey to better health.

Ready to Eat Your Way to Better Health with MS?

Transform Your Diet, Transform Your Life: Explore My Cookbook! Discover delicious recipes designed for MS wellness! To learn more click here: Eating Healthy With MS.

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How to Eat 9 Cups of Vegetables Everyday!