I really enjoyed the wonderful energy in the room at the City of Burley wellness meeting on Friday, March 11th. My speaking topic was how to incorporate more fruits and veggies into eating habits, but we also talked about MyPlate, healthy fats, and moderating sugar intake.
I promised to follow up with attendees with: 1) Tips for eating more fruits and veggies, 2) Recipes, 3) Videos and 4) e-cookbooks. Read on!
Tips for Eating More Fruits and Veggies
Here are four easy way to get the required servings of veggies and fruits every day (3 servings of fruits plus
1. Re-name veggies to make them more appealing (on a conscious and subconscious level). Examples include x-ray vision carrots, super hero squash, and powerhouse potatoes.
2. Eat a Rainbow.
3. Roast veggies (especially root veggies such as beets, turnips, and carrots) to bring out their sweetness.
4. Allow “free snacking” in the hour before meals–just make veggies available during this period when we are getting hungry.
Why is eating veggies so important? Because they are so nutrient dense. There are many scales that measure the nutritional value of foods, ANDI (Aggregate Nutrient Density Index) being one of them. ANDI rates foods from 1000 (highest) to 1. Look at all the foods that are at the top of the list in terms of nutritional value– veggies! (At the bottom: soda). veggies_top_the_list
For those that enjoyed the cooking demonstration using a rice cooker to cook grains, here are many more recipes using a rice cooker to make food preparation simple and easy.
Here is the “baby carrot” ad I mentioned during the talk:
Here is the “pour it out” video for those of you trying to cut back on soda:
A silly but fun video that might just get you excited about eating your veggies:
Here is a free Nosh for Nurture recipe e-cookbook.
Here is a free Nurture rice cooker and Harvest recipe e-cookbook.