Let's Start With the Foundations - Veggies
Open in browser Hi, I’m Allison McKeany and this is my newsletter Put Your Food to Work. If you got this from a friend, you can subscribe here: In the last several weeks, I have shared my approach to healthy eating and have talked all about protein, carbohydrates, fats, and calories. What’s missing? Veggies of course! While I covered some veggies in the carbohydrates piece (starchy veggies like potatoes, peas, and corn fall into the complex carbohydrate category, for example), there are so many that have been left out. I’m talking about everything from red bell peppers, orange carrots, and yellow squash to greens, greens, greens! What is all the hype?Most non-starchy veggies are low in macronutrients, yet are packed with different vitamins, minerals, and antioxidants. In fact, diets high in vegetables may reduce the risk of heart disease, stroke, and even some cancers. It is no surprise, then, that it is recommended that adults eat 2-3 cups of vegetables per day. While some vegetables stand out above the rest — especially leafy greens and cruciferous veggies like broccoli, Brussels sprouts, and cabbage — consuming a wide range of vegetables makes sure that you take advantage of their many benefits.
As a dietitian, I take it as my challenge to get veggies on my plate at each major meal of the day. Yup, that includes breakfast too! It definitely makes for some unconventional meals (ok, you can call them weird), but I can feel good about eating a veggie-forward diet. What are some examples? Well, I often enjoy breakfast salad — a bed of greens topped with leftover grains or hot oatmeal and a couple of fried or hardboiled eggs. Or sometimes veggies make their way into a morning smoothie — baby spinach, for example, blends beautifully with Greek yogurt, berries, and avocado. And finally, just about any veggie can be cooked together with eggs in a quick scramble or satisfying frittata.
Purchasing your veggiesNearly ten years ago I discovered a local company that delivers organic, farm-fresh produce to my door every Friday morning for right around $40 per week. Similar to a Community Supported Agriculture (CSA) box, my box comes stocked with locally grown fruits and veggies at their peak of freshness and flavor. But unlike most CSA boxes, I have the ability to select exactly what is in each delivery, which allows me to meal plan and avoid surprise additions that may lead to wasted food. I can also skip a week if we will be out of town or will be eating produce from our home garden. Sure, I probably spend a little extra for the produce in these boxes, but I know that the extra cost is, first and foremost, providing excellent taste and nutrition, and second, supporting local growers. Here is an example of a box that came in at $39.27: 2 Fuji apples 5 Pink Lady apples 2 Valencia oranges 1 pound of green beans 1 bunch kale 1 romaine lettuce 1 green cabbage 1 bunch of orange carrots 1 pound of red potatoes I’ll usually supplement this with a box of store-bought mixed salad greens (right around $5 a box) and an avocado or two. If you don’t have access to a produce delivery service, fear not! Explore your local CSA options or farmer’s markets. If you purchase your produce from a grocery store, follow these tips to ensure you are getting only the best quality and nutrition for your dollar:
Embrace your produce, whether you purchase it from a local farm box, farmers’ market, or your go-to grocery store. What are your favorite tips for buying and using produce? As a reminder, the information in my blogs represents my opinions and does not constitute medical or health advice. I recommend that you consult with your physician and/or a Registered Dietitian prior to making any changes to your diet, especially if you have underlying medical conditions, as some of these conditions may require specialized nutrition interventions. |
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