Eating well is a common theme this time of year when goals for the New Year are fresh on our minds. Improving eating habits is a key step in taking better care of our bodies. Nutrient-rich foods keep the immune system strong and the body energized. As a dietitian, a big part of my job is to come up with ideas for meals that meet nutrition goals, but ones that also taste good and satisfy. Eating more fruits and vegetables is one of the main messages I teach.
Why Eat Fruits and Vegetables?
They are naturally high in vitamins, minerals, fiber, and health promoting phytochemicals. They are low in calories, and if they contain fat, it is generally the healthy-heart type. If you are trying to improve your sports performance, lower your cholesterol or reduce risk of cancer, eating fruits and vegetables should be a big part of your diet plan. Fruits and vegetables are delicious! From ripe summer tomatoes and corn, to the first asparagus of spring and the winter citrus season, the bounty continues season after season.
Both the American Heart Association and the American Cancer Society recommend including vegetarian or meat-free meals in your weekly diet. The most popular example is pasta with marinara sauce however; there are many ways to prepare vegetables into satisfying entrées:
• Soups such as minestrone, black bean, lentil, and butternut squash
• Meatless chili made with a variety of beans and grains such as bulgur, rice, or pasta
• Entrée salads including a variety of greens, chopped vegetables, nuts, dried or fresh fruit
• Grilled vegetables served with rice or polenta or served as a sandwich with goat cheese
• Roasted vegetables which you brown after tossing with olive oil, salt and pepper. I like to mix root
vegetables like yams, turnips, and carrots with onions and mushrooms.
• Sautéed onions, peppers, frozen corn and a can of black beans, seasoned and wrapped in a tortilla
• Fresh raw vegetables and pita bread dipped in hummus
Pair any of the above with fresh sliced fruit and whole grain bread or crackers for a quick, meatless meal.
Let the Seasons Direct You
Eating seasonal, local ingredients is a growing trend. Fruits and vegetables produced in their natural season provide a variety of nutrients the body needs for good health. Research studies have shown significantly higher nutrient levels in produce grown during the natural season when compared with the artificially induced out-of-season produce. Seasonal eating is practiced in both Indian and Chinese medicine, because it is believed to balance the body. Many holistic health practitioners recommend seasonal eating because it is a healthier way to fight infections and naturally cleanse the body.
We are lucky to live in or near California where produce is abundant and many crops are local. An example of seasonal eating in the summer would be obtaining tomatoes, corn, green beans, berries, and stone fruits. Shifting to fall/winter, include apples, pears, citrus, root vegetables, pumpkin, squash, brussel sprouts and cabbage. Finally, spring brings us asparagus, peas and almost everything green.
Some easy ways to determine what is in season:
• Shop at local farmer’s markets
• Join Community Supported Agriculture and receive a weekly box of seasonal produce
• Look for sales in the local market produce department
• Look for seasonal specials at local restaurants
• Read Moonshine Ink’s column: Chronicles of a Dirt Farmer
Another benefit of seasonal eating is superior taste. Fresh produce eaten during peak season will burst with flavor. More flavorful food satisfies the palate, the appetite, and the brain, which may help prevent overeating.
Eat for a Rainbow of Benefits
Make your diet colorful by selecting a variety of fruits and vegetables each time you grocery shop and plan meals. The more color variety translates to more variety of nutrients and phytochemicals. According to the Produce for Better Health Foundation, phytochemicals may act as antioxidants that work to deactivate cancer-causing substances. It is premature to give guidelines on how much of any one color to include in your diet, so just eat and enjoy colorful produce.
Eating Well On-the-Go
Eating well in the context of a busy, active life involves some planning and it is not always easy. Some tips to help:
• Keep breakfast simple; start with fresh, seasonal fruit – or in a pinch use dried. Add to hot or cold whole grain cereal, yogurt or cottage cheese. Use a blender if you are one who does not even have time to sit down.
• Packing your lunch is best, but not always an option. When you have the time, use leftovers or make a
large salad, sandwich or wrap. Try to include one serving of fruit and at least one cup of vegetables.
• When eating meals out, pick places that offer salad, fruit or soups as a side, not just french fries or chips.
• Brown bag fruit or raw veggies from home and buy a sandwich mid-day.
• Convenience items are abundant at grocery markets. Most produce is available pre-cleaned and cut.
Fruits and vegetables are sold, fresh, frozen, canned and dried.
~ Heather is a dietician and co-owner of Evergreen restaurant in Tahoe City. She and her husband, Chef David Lutz, are committed to using seasonal produce to drive the menu. Vegetables and fruits are abundant in the soups, salads, appetizers, and entrées, so plates are colorful and bursting with flavor. In the kitchen, David and Heather have found a balance between healthy and indulgent, making restaurant dining a daily option. evergreentahoe.com.
