Fruits and vegetables should be a standard part of your diet. Whether you are exploring the possibility of becoming vegetarian or trying to recondition yourself to eat more fruits or vegetables, eating only fruits and vegetables for one week can be accomplished with discipline. Finding fruits and vegetables that can supply key dietary elements is the key to accomplishing this.
Step 1
Eat a minimum of 2 1/2 to 3 cups of vegetables each day. Eat carrots or celery with a low-fat salad dressing or peanut butter as a snack instead of chips. Have a salad or vegetable-based soup or a vegetable sandwich for lunch. Keep condiments or cheese at a minimum to keep your fat and caloric intake at a healthy level.
Step 2
Consume a minimum of 1 1/2 to 2 cups of fruit each day. Fruit can provide a healthy alternative to desserts and sweets. Fruits are a good option for breakfast. They can be eaten fresh, with yogurt or as accompaniment to hot or cold cereal. You can add fruit to a salad or eat it as a dessert with lunch or dinner. In addition to eating fruit, you can drink a cup of fruit juice, which counts as a serving of fruit.
Step 3
Incorporate healthy proteins into your diet. Beans provide a significant amount of protein. Prepare beans, peas and lentils as a side dish or add them to soup. In addition, try meat substitutes made from soy, nuts and nut butters for healthy sources of protein.
Step 4
Trade refined carbohydrates such as white bread for healthy carbohydrates. In addition to providing a good source of protein, beans are also healthy carbohydrates. Potatoes are also a form of carbohydrate and can be eaten in moderation. However, if you are diabetic you may want to reduce or eliminate your consumption of potatoes because they can increase your insulin levels.
Step 5
Choose healthy fats. Fat is a small but important part of your diet. Healthy fats contribute to hair, skin and nail health. You should avoid trans fat and saturated fats from fried foods whenever possible. Avocados contain a healthy amount of monounsaturated fats, which help to lower blood cholesterol. Eat avocados in moderation, added to salads or in dips such as guacamole.
Tips and Warnings
- Vegetables and fruits are often digested faster than other foods, causing you to feel hungrier quicker. Don't starve yourself; if you feel hungry, eat a fruit or vegetable snack.
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