Why I Eat Vegetables Three Times a Day

One of the questions I am asked most often is why vegetables make up approximately 60% of my plate at breakfast, lunch and dinner.

The answer goes back many years to when I was searching for ways to improve my health and support my body after being diagnosed with Crohn's disease, ulcerative colitis and a stomach ulcer. During that journey, I came across the concept of metabolic or oxidizer types, as described by Mardeen Stoltz in Barefoot Secrets.

According to this theory, people fall into different metabolic categories, each thriving on different proportions of protein, fats and carbohydrates. The "medium oxidizer" is described as someone who does best on a balance of protein, healthy fats and complex carbohydrates, with vegetables forming a substantial portion of the plate three times per day.

While this theory is not universally accepted by mainstream nutrition science, it made sense to me because it reflected how I naturally felt and functioned best.

Over time, I found that when vegetables became the foundation of my meals, I experienced better satiety, steadier energy levels and greater enjoyment of food. Today, approximately 60% of my plate consists of vegetables, while the remainder is made up of quality protein (animal protein or plant protein) or healthy starches (brown rice, quinoa, potatoes, maize).

For me, vegetables are not a side dish. They are the main event.

Whether it is roasted butternut, sweet potato, brussels sprouts, broccoli, cauliflower, spinach, beetroot, mushrooms or a fresh salad, vegetables bring colour, variety and nourishment to every meal.

Many people think healthy eating means restriction or tiny portions. My experience has been the opposite. By filling most of my plate with vegetables, I can enjoy generous, satisfying meals while still prioritising nutrient-dense foods.

This approach has become one of the cornerstones of the Healthy Indulgence lifestyle. It is not about dieting, deprivation or chasing perfection. It is simply about building meals around foods that help me feel my best.

My plate may look different from the traditional "rys, vleis en aartappels" many of us grew up with, but after years of experimenting with what works for my body, I have found that a plate filled mostly with vegetables is where I thrive.

And that is why, three times a day, vegetables take centre stage on my plate.