Nutrition

We’ve gone over the nutrition basics, what eating healthy includes, and some rules to go by. The next step is to learn how to take to make healthy eating a reality. More often that not I hear people say “I don’t have time to be healthy.” Time is a huge barrier in our society to being healthy—fast food, convenience, drive-thru are often the words that describe our meals. Eating healthy can be just as feasible, it just takes more planning. Here are some steps to take in order to make the healthy choice the easy choice:

Plan Your Meals

You know the feeling, you are driving home, stuck in traffic, you woke up late and worked an extra hour—the last thing you want to do is to make dinner. This scenario often results in stopping by Popeye’s or throwing whatever you have at home together at the last minute. Planning your meals will allow you to have your refrigerator stocked, and ideally your food already prepared. What I do is cook for the week on Sunday night; that way I have dinner ready to heat up when I get home from work on Monday. Another thing I like to do is use my slow cooker, this way my dinner was cooking all day and is finished when I walk in the door!

Make a List and Stick to It

After you have planned your meals make a list of items you will need. The time it takes to make a grocery list will save you money and calories. Making a list will prevent you from purchasing impulse items at the grocery store, which are most often high-calorie snack foods. It will also help you stick to a budget, if you know what you are going in for you won’t just buy things because they are on sale but because you know you will use them. Writing down what you plan to buy will also help you take a second glance at the foods in your diet. Use the list Ann gave you last week as a start!

Have Backup Plans

I am a realist, I understand that there will be weeks and days when cooking just isn’t feasible. In this case have your backups. When I use the slow cooker, since it is just my husband and I we usually freeze half of it. That way for weeks when I don’t have time to cook we have a meal ready to defrost. It might also work for you to keep a few Lean Cuisines or Smart Ones in the freezer. No, these aren’t home cooked meals, but they are portion controlled for a last minute option. Lastly, my go to on really busy nights is peanut butter and jelly on whole wheat bread—a little protein, fiber and you are good to go.

The key to taking steps towards healthy eating is thinking ahead, planning, making lists, and having alternatives in place when life seems to get too busy. I challenge you to plan your meals for the next week, see how it goes, let me know what challenges you face and if it seemed easy or difficult.

Come back next week for tips on healthy grab-and-go breakfasts!

——————————————————————————————————————————————————————————————————————

Lauren Futrell Dunaway, MPH, RD, graduated from the University of Georgia with a degree in Dietetics.  She then completed her dietetic internship at Vanderbilt University Medical Center. After becoming a Registered Dietitian, she began to pursue a Master of Public Health in Maternal and Child Health and Nutrition at Tulane University School of Public Health and Tropical Medicine. Lauren currently works at the Tulane Prevention Research Center as a program manager for their core research project focusing on the built environment and how it affects obesity. Contact Lauren at befitnolard@gmail.com

We all like life to be simple, right?!? When it comes to health, nutrition, diet and exercise – a lot of people get easily confused by contradictory reports, and broad explanations.  I keep encountering people who just want straight answers and options.

Well…I’ve got something good for you today courtesy of Ochsner and Rouses.  Now, mind you, this list does not obligate you to shop at Rouses…

What is this list?!?  Ochsner nutritionist Molly Kimball, RD, CSSD has handpicked a list of groceries guaranteed to boost the quality of your diet. By filling your shopping cart with these items, you’ll be reducing or eliminating your intake of saturated and trans fats and processed carbohydrates, and increasing whole grain, protein-rich and vitamin/mineral-rich foods in your diet.

The list is separated by produce, meat, dry food, condiments & sauces, poultry & eggs, dairy, seafood and so on.  This is an extremely thorough and helpful list.

You can find the the full list at Choose Healthy Grocery List - here is a look at what’s on the list.

Hot and Cold Cereals
Cold
Kellogg’s Special K Protein Plus
Post Brand Flakes
Post Shredded Wheat: original
Post Shredded Wheat: spoon size
Quaker Crunchy Corn bran…

Bread
Nature’s Own 100% Whole Wheat Bread
Nature’s Own 100% Whole Wheat Bagel
Pepperidge Farm Natural Whole Grain 15 Bread
Pepperidge Farm Whole Grain English Muffin (100% whole wheat)
Pepperidge Farm Whole Grain Oatmeal Bread
Pepperidge Farm Whole Grain 100% Whole Wheat Bagel
Thomas Hearty Whole Wheat Mini-Bagel…

Frozen Vegetables
Edamame
Ore-Ida Roasted Potatoes: Original
Best Yet: green peppers, cut-leaf spinach, lima beans, cut okra, broccoli, cut carrots, collard greens, black eye peas, butter beans
Pict Sweet: carrots, butter beans, purple-hulled peas, sliced yellow squash, mixed greens, chopped turnip

Canned Goods
StarKist Chunk Lite Tuna in Water
Chicken of the Sea Pink Salmon
StarKist Yellowfin Tuna Fillets (Pouches)
Hormel Breast of Chicken in Water
BlueRunner Creole Cream-style Red Beans
BlueRunner Creole Cream-style Navy Beans

Rice, Dried Beans, Pasta
Basmati Rice: All brands
Brown Rice: All brands
Dried Beans (pinto, kidney, navy, lima, black-eyed, etc.)
Hodgson Mill Whole Wheat Whole Grain Pasta
HeartLand 100% Whole Wheat Spaghetti
Barilla Plus Spaghetti & Penne Pasta

Print out the list and make your grocery shopping off of that list – choose recipes that use the ingredients on that list and eat in moderation.  Continue to read the blogs posts from our wonderful registered dietitians Lauren and Steve, for more tips, information and nutritional advice.  We do like to keep things simple around here!

Cover of Food Rules: An Eater

Those seven words in the title of this blog describe one author’s opinion on food and health. Michael Pollan has written several books regarding the food we eat and the policies and processes that drive that here in the United States. His most recent book Food Rules describes what he calls “a set of straightforward, memorable rules for eating wisely.”

The word rules can bring up red flags for anyone who has tried to follow a healthy eating plan and has not succeeded, so to put it in perspective we will think of these as suggestions. Pollan suggests that in America we are so caught up with healthy eating, yet we have one of the worst diets in the world. He provides these “rules” as ways to redirect our focus on the foods that we should be incorporating into what we eat.

Here are a few that I found interesting:

Stay out of the middle of the supermarket; shop on the perimeter of the store.

Picture the store where you shop. Where are the foods we’ve talked about over the last few weeks—fruits and vegetables, lean meats, low-fat dairy. Foods that are whole and not processed so to speak are on the perimeter because they have to be close to the loading docks to be replaced when it goes bad. This is not saying you can’t veer into the middle to buy whole grains, dried fruit, etc., it’s just something to keep in mind when you shop!

Don’t eat anything your great grandmother wouldn’t recognize as food.

Over time we have started to include more processed foods into what we eat and we don’t stop to think what’s in them. These foods often have added sugar and salt in addition to food additives for color and preservatives.

His suggestion here is to look at the label to see what you are actually eating. The lower the number of ingredients in the food you eat, the less likely it is heavily processed. Just for fun, go to your pantry and see how many things you can find with five ingredients or less, in America today this is difficult!

It is not just what you eat but how you eat.

“Always leave the table a little hungry,” Pollan says. He speaks of other cultures that have rules that you stop eating before you are full. Moderation is the underlying principle here,eating what you enjoy but knowing when to stop.

Another facet of this suggestion is eating together as a family. Think back to the Norman Rockwell painting of the American family eating together, this icon was true even ten years ago, but now we have leaned towards eating in our cars, around a tv, and alone. Eating with friends or family can help you plan meals, give an opportunity to encourage kids to try new foods, and you can learn to enjoy the meals you are eating instead of grabbing something for convenience.

Eating wisely, and eating healthy doesn’t have to be complicated, but it is important to stop and think. Think about the foods you eat, what’s in them and how and where are you eating them. It’s taking these small steps that will help you make healthier choices. So this week think about these suggestions and I encourage you to eat food, not too much, mostly plants, and eat together.

——————————————————————————————————————————————————————————————————————

Lauren Futrell Dunaway, MPH, RD, graduated from the University of Georgia with a degree in Dietetics.  She then completed her dietetic internship at Vanderbilt University Medical Center. After becoming a Registered Dietitian, she began to pursue a Master of Public Health in Maternal and Child Health and Nutrition at Tulane University School of Public Health and Tropical Medicine. Lauren currently works at the Tulane Prevention Research Center as a program manager for their core research project focusing on the built environment and how it affects obesity. Contact Lauren at befitnolard@gmail.com

Come out this Saturday for the Sankofa Marketplace; children’s activities, farmers market with fresh produce and wild caught Louisiana shrimp, local entertainment, community resources, health screenings, and health resources. Held on the second Saturday of every month, Sankofa Marketplace takes place from 1pm – 4pm at the corner of Caffin and St. Claude in the Lower Ninth Ward (Parking Lot of All Souls Episcopal Church.)  The upcoming dates for spring and summer months are: April 10 – May 8 – June 12 – July 10 and August 14^th. This is such a great opportunity to get fresh produce in a place where it’s really hard to get them!

The Sankofa Marketplace was created by a coalition of artists, community groups, churches,and small business based in the Lower 9th Ward to stimulate economic development and community revitalization.  Started in August of 2008, the Market was created because of the absence of grocery stores in the neighborhood, which was devastated by Hurricane Katrina flooding.  Almost 2 years later, not much has changed – residents still have to travel miles to the nearest grocery store elsewhere in New Orleans, or in Chalmette, or in St. Bernard Parish. Thankfully, the market is still going strong and perhaps once we have our new Mayor, we’ll see proper grocery stores coming to the area.

The Ujamaa Project:  Bring the Kids and Introduce Them to Fruits and Vegetables

The Ujamaa Project provides children with access to, and a positive experience with, fresh fruits and vegetables through visits to our Farmers Market and vegetable grill station. Children meet Sankofa Marketplace produce vendors and learn about the benefits and nutrition of vegetables and fruits through activities such as role play, drawing, printmaking, and imagination games. They also get to create artwork of their favorite vegetables and fruits. Children participating in the project’s activities also get a bag of fresh fruits and vegetables to take home and share with their families!

Introducing kids to fruits and vegetables in a fun, interactive and hands-on approach is a fabulous way to get kids interested and willing to give fruits and vegetables a try.  Getting kids to eat fruits and vegetables is critical for their current and future health.

Some screenings are also available:

• Free private HIV screenings in the NOAIDS Task Force mobile van.
• HIV and STD health information by St John #5 Camp Ace HIV Program

National Nutrition Month is over, but we will wrap up with our last topic!

A stumbling block to a healthful diet is deprivation. People think that it is all or nothing and that there are “good foods” and “bad foods.” One key to sticking to your plan is tricking yourself with treats so to speak. This doesn’t mean eating a piece of candy every time you need a little motivation, but it does mean giving yourself desserts, snacks and other rewards!

Sweet Treats

Don’t worry about giving into your sweet tooth, instead plan ahead and have healthier dessert options in your refrigerator and pantry. Make a fruit and yogurt parfait, peach pie smoothie, or a tropical fruit pizza. Other options are having individual ice cream bars, popsicles, or ice cream cups on hand so you can control the portions and you know how many calories you are eating.

Safe Snacking

If you are feeling the urge to snack in the afternoon, go ahead! Making healthy changes  doesn’t mean you have to be hungry! Again the idea is to plan ahead so you aren’t running  to the vending machine at 3 pm and your only choices are chips or a candy bar. Keep  nutritious snacks on hand like nuts, seeds, or dried fruit. Bring some celery and carrots  with hummus, or some crackers with peanut butter. Aim for about two 100-150 calorie  snacks if you are eating three solid meals a day.

Reach for Rewards

Treats don’t always have to mean food. Set goals for yourself and when you accomplish them reward yourself! If you are aiming to lose weight, reward yourself at your half-way point with some new work out clothes, and when you reach that goal those new jeans you never thought you could buy! Whatever motivates you, shoes, dvds, music, give yourself prizes when you eat healthy for a week, or try four new foods each month.

The trick to sticking with healthy eating is finding what motivates you, of course within moderation. Planning ahead for desserts and snacks will leave you satisfied but not feeling guilty, and those new shoes you’ve been eyeing are calorie free! So if you have a sweet tooth like me, need an afternoon snack to keep you going, or like setting goals and reaching them, find the treat that works for you!

——————————————————————————————————————————————————————————————————————

Lauren Futrell Dunaway, MPH, RD, graduated from the University of Georgia with a degree in Dietetics.  She then completed her dietetic internship at Vanderbilt University Medical Center. After becoming a Registered Dietitian, she began to pursue a Master of Public Health in Maternal and Child Health and Nutrition at Tulane University School of Public Health and Tropical Medicine. Lauren currently works at the Tulane Prevention Research Center as a program manager for their core research project focusing on the built environment and how it affects obesity.

Spring is finally here, the cold weather is gone and Easter is this Sunday. I was thinking…this year, why not put a new twist on an old tradition – let’s think about nutrition and health in our celebration.  Not sure how?!? Here are some suggestions to facilitate change in the way we celebrate Easter:

Fill each basket with healthy items i.e. sugar-free chewing gum, sugar-free Life Savers, sugar-free suckers and carrots – cuts the sugar and calories

Use colored plastic Easter eggs for scavenger hunts – using real boiled eggs can put the little one’s at risk of food illness – when eating real eggs don’t let them sit at room temperatures for more than 2 hours

Avoid all-you-can eat buffets on Easter Sunday; opt for restaurants that offer a la carte menu items – this will help eliminate adding extra calories to your meal

Try giving kids non-edible items in their baskets such as Easter erasers, stickers, pencils, tattoos, coloring books and toys (Hot Wheels for boys and dolls for girls) instead of traditional high calorie sweets.

Limit egg consumption around this holiday – one regular egg has 210mg of Cholesterol – it is recommended to eat only 300mg of Cholesterol per day – choose brands like Christopher eggs and Eggland’s Best – these brands have less cholesterol/Saturated (unhealthy) fat and added omega fats + vitamins for heart heath in their eggs.

Add a little physical to your holiday gatherings – hide physical activity games in the plastic eggs i.e. Hop like the Easter bunny to find the next egg or try egg toss contests and spoon egg races or take the family out to see the Chris Owens Easter parade in the French Quarter which starts at 1pm or check-out the Easter on the Avenue on St. Charles at 12:15pm.  The Parade will start at Emeril’s Delmonico Restaurant and make its way around Lee Circle, then up Cadiz Street where it turns around and returns to the restaurant.

Freeze fruit and offer natural sugar/sugar-free drinks instead of giving the children candy – the sweeter fruits work best i.e. papaya, berries, grapes/grape juice, sugar free Hawaiian punch mix

If you must go for the traditional sweets – go for Elmer’s dark chocolate heavenly hash and Gold brick eggs – you can also buy Hershey’s dark chocolate bars and melt them into a fondue bowl – dip strawberries, marshmallows, pretzels, and nuts in to make a yummy dessert

For more information on healthy Easter recipes and meal ideas, visit the EatingWell Magazine.

——————————————————————————————————————————————————————————————————————

Steve J. Roch Jr., RD, LDN, CFT is a registered and licensed dietitian. He is also a certified personal trainer. Steve is the owner and president of BestRD Wellness, LLC, a company that provides nutrition therapy and wellness services to residents and businesses in the areas of New Orleans and South Louisiana. Steve can be contacted by email at steve@bestrdwellness.com.

Image via Wikipedia

We’ve covered the basics of a healthy eating plan over the past two weeks but within those categories there are new things to try and new favorites to be found!

One reason people don’t stick with healthy eating plans they try is it seems that there are only certain things they can eat or they don’t like the way the “healthy” food tastes.

Within the food groups we’ve discussed over the past two weeks there is a wide range of choices and selections to find things that you not only enjoy but that are healthy too!

All it takes is being willing to try something new and before you know it you will have an expanded grocery list. Try one of these suggestions this month and you might be surprised with a new favorite food!

• Start Small—Try foods similar to those you like. If you like mashed potatoes, try smashed cauliflower, if you like meat loaf try making it with ground turkey.

• Branch Out—Do you eat the same meat all the time? Instead of beef or chicken try a new fish. Head to the fish counter and ask for suggestions for a local catch. A recipe for that locally caught mahi mahi is only finger tips away with websites like www.allrecipes.com, www.cookinglight.com, and one of my personal favorites www.healthylivingwithellie.com (recipes from a dietitian that taste great!).

• Switch Sides and Snacks—Sides and snacks are a good way to incorporate new foods because you don’t have to commit to a main dish. Try a handful of walnuts, sunflower seeds, or dried fruits for a snack. For a side, choose polenta or couscous instead of rice

• Have Fun—Try new foods with friends. Have a potluck and have each person bring a new recipe for the group to try. Feeling brave? Go out to a new restaurant with friends and let the server decide what you will eat based on what most people order.

A healthy eating plan that is designed by you and incorporates new and old favorites will be much more sustainable than eating foods you don’t really enjoy but eat them because you are “supposed to”. So step out, try a new fish, sauté your vegetables instead of boiling them, choose a new fruit to add to the grocery list each week. Before you know it you will find healthy favorites to keep you satisfied and on track.

—————————————————————————————————————————————————————————————————————

Lauren Futrell Dunaway, MPH, RD, graduated from the University of Georgia with a degree in Dietetics.  She then completed her dietetic internship at Vanderbilt University Medical Center. After becoming a Registered Dietitian, she began to pursue a Master of Public Health in Maternal and Child Health and Nutrition at Tulane University School of Public Health and Tropical Medicine. Lauren currently works at the Tulane Prevention Research Center as a program manager for their core research project focusing on the built environment and how it affects obesity.

Have you heard the news? The Registered Dietitian is the Food and Nutrition Expert! That’s right. Many people believe only doctors can give answers to their nutrition questions. The truth is that medical doctors are in fact a solid source for getting your health questions answered, but the best source for nutrition information is from a Registered Dietitian (RD). A RD will collect vital information from you in a nutrition assessment. Then create a specific and individualized nutrition program based on research and sound science designed just for you.

Many of you might have never heard of us before but rather seeked out the advice of ‘Nutritionists’ for nutrition counseling – beware! In Louisiana, an individual may only promote themselves as a Nutritionist if they are also a RD or vice versa. Self-proclaimed Nutritionists do not hold the necessary credentials nor have they undergone the training or posses the knowledge to provide you with safe and accurate nutrition recommendations.

I’ve been involved with health and wellness for over 15 years and during that time personally witnessed many ‘self proclaimed nutrition experts’ give clients (you) diseases/illness specific nutrition advice that is dangerous and potentially harmful! The truth is…following dietary instructions from non-licensed individuals can drastically increase your chances of injury or sickness for you and your family. Just because someone eats or looks like a Greek statue does not mean they can tell you how to eat for your specific health conditions.

The most frequent offenders of non-licensed people you have to be most careful of are: multi-level marketers, health food store salespersons, personal trainers, former bodybuilders, some allied health professionals and friends and neighbors who may all be good intentioned, but misinformed about the science of nutrition and how it can affect our body. Now, before I get blasted with your comments for picking on these folks – let me say that some helpful health information may be collected from the aforementioned population. They may promote non-specific nutrition information to you such as: following the food guide pyramid, eat your fruits and vegetables, and tips on cutting calories which will help you lose weight, etc.

However, the moment they give you a specific diet i.e. eating program to lower your cholesterol – it’s illegal! According to the Louisiana Board of Examiners in Dietetics and Nutrition which is the credentialing agency for RDs and watch dog for nutrition fraud in our state – it’s illegal for any person’s other than a Licensed Dietitian/Nutritionist (LDN), Medical Doctor, Dentist, Osteopath, Registered Nurse, Pharmacist or Chiropractor to give out specific dietary instructions to treat an illness.

You may be asking yourself – why is the RD the food and nutrition expert? Good question. The American Dietetic Association Commission on Dietetic Registration (ADA-CDR) has worked with major colleges and universities throughout America to set up educational guidelines for RDs. A high school graduate interested in becoming a RD must complete 3 steps –

1) Enroll in a 4-5 year dietetic program in an accredited university which classes include: medical nutrition therapy, cultural nutrition and counseling, nutrition assessment, organic and biochemistry, healthy cooking/food technology as well as many other medical and science based courses;

2) Complete a 1200 hour (~12 month) dietetic internship program from an approved college;

3) Pass a national exam from the ADA CDR.

Additionally, we must complete 75 hours of continuing education every five years to stay up-to-date. So, as you can see, we do not only take a weekend course in nutrition. Every RD makes a commitment to the pursuit of lifelong learning to help to provide their clients with reliable scientific nutrition information. So, when you are looking for help with your eating habits – make an appointment with a RD/LDN!

For more reading on how to report someone who is giving out illegal or dangerous nutrition information, check out the Louisiana Board of Examiners in Dietetics and Nutrition Website.

——————————————————————————————————————————————————————————————————————

Steve J. Roch Jr., RD, LDN, CFT is a registered and licensed dietitian. He is also a certified personal trainer. Steve is the owner and president of BestRD Wellness, LLC, a company that provides nutrition therapy and wellness services to residents and businesses in the areas of New Orleans and South Louisiana. Steve can be contacted by email at steve@bestrdwellness.com.

Maintaining a healthy weight is all about the math. It’s calories in versus calories out, i.e. expended. I will leave the expending of calories to the exercise experts, but I will give you tips on how to make the most out of your calories!

Magazines, books, television, websites, and blogs have featured nutrition fads. One of those fads heeded by those trying to diet or eat healthy are low calories foods. While it is important to stay within your daily-recommended calorie needs, the foods advertised as low calorie might not always be the healthiest choice. Often these are processed foods high in sugar and salt that are packed in smaller quantities to be considered low calorie. Instead fill your meals and snacks with nutrient rich foods, those packed with vitamins, minerals, fiber, and protein that your body needs. We covered fruits and vegetables last week so here are some additional suggestions for making smart, healthy choices:

Grab Whole Grains

A good starting point is to eat at least 3 ounces a day of whole-grains, half of the daily-recommended amount for grains. This can be cereals, pastas, breads, rice, or crackers. A good way to tell is to check the label and see if the grains (wheat, rice, oats, corn) are referred to as “whole.”

Concentrate on Calcium

Dietary guidelines recommend 3 servings of Calcium rich foods. Choose from low-fat or fat free milk, low-fat yogurt, or low-fat cheese.

Pack in Protein

The idea with protein is to seek out lean meats and poultry. Additional sources include fish, beans, peas, nuts, and seeds.

Look at the Label

The truth about a food can be found on its label. The front of the box might say low calorie, but you turn it around and the label reveals additional information. Look for foods low in saturated fats and trans fats. When choosing prepared foods and beverages reach for those with little added salt and/or sugar.

The key to making your calories count is to make smart choices across food groups. Improved nutrition is balanced nutrition and this can be achieved by varying the nutrient packed foods you eat every day.

So next time you are tempted in the grocery store by that 100 calorie pack of Oreos, think to yourself “am I getting the bang for my buck?” – calorie buck that is.

For more information on how many calories you should be eating each day and serving size recommendations for the various food groups mentioned check out:

www.healthierus.gov/dietaryguidelines and www.mypyramid.gov

——————————————————————————————————————————————————————————————————————

Lauren Futrell Dunaway, MPH, RD, graduated from the University of Georgia with a degree in Dietetics.  She then completed her dietetic internship at Vanderbilt University Medical Center. After becoming a Registered Dietitian, she began to pursue a Master of Public Health in Maternal and Child Health and Nutrition at Tulane University School of Public Health and Tropical Medicine. Lauren currently works at the Tulane Prevention Research Center as a program manager for their core research project focusing on the built environment and how it affects obesity.

There’s been quite a bit of talking about fruits and vegetables this week.  Lauren gave us some pointers on how to select fruits and vegetables and Alison shared a recipe to get your kids to eat more vegetables with their meals.  I wanted to wrap up the week by providing you with 20 easy ways to add fruits and vegetables to your diet. Although, we’ve all heard the saying get 5-A-Day…according to the Centers for Disease Control, only 20% of the US population meets the recommended 5-A-Day (5 servings of fruits and veggies per day).

Fruits and vegetables come in many shapes, sizes, varieties and tastes. Many of us shun the idea of 5-A-Day, because we have this build in phobia that we acquired somewhere in our lives that fruits and vegetables ‘esp. vegetables’ taste bad. It does not have to be this way. Fruits and veggies are what we make them to be. They can be mouth watering and irresistible or they can taste like a lump of clay in our mouth – it’s all in the preparation.

If you just chomp down on a raw eggplant – no that’s not too appealing. However, if you stuff it with a trio of seafood, bread crumb’s and spices – we love it. Many clients I’ve counseled over the years had never tasted or experimented with uncommon fruits and veggies in our area. Some examples include: papaya, horned melon, kale, sprouts, kiwi, parsnips, lentils or garbanzo beans (chickpeas) and varieties of lettuce (butterhead, arugula or watercress). Another fear of my clients is not knowing how much to eat. We’ll get to what counts as a portion in a couple of weeks.

Provided below are tips that offer you ideas on how to get more fruits and vegetables into your daily meal planning. If you put a little thought into getting 5-A-Day – it’s very possible to meet your objective.

20 Ways to Get More Fruits And Vegetables In Your Diet

1. Grab an apple, orange, bag of grapes as you walk out the door and much on during your morning commute.

2. Before eating that fried shrimp Po-boy for lunch – order a house/green salad when dinning out.

3. Choose a ready-to-eat fruit cup instead of chips, candy bar or unhealthy sweets.

4. Add some veggies such as mushrooms (Red Hill local brand at Rouses), tomatoes, onions, green peppers, squash, zucchini to the grill when planning a BBQ.

5. Dip a few bananas into liquid dark chocolate (50 – 60% cocoa) and freeze for a couple of hours – kids love these.

6. Make a vegetable pizza for the family – load it up with carrots, bell peppers, tomatoes, olives, onions and other favorite veggies.

7. Add Louisiana blueberries, blackberries or raspberries to pep up your morning breakfast cereal.

8. Try a meatless dish for dinner – examples include: roasted veggie lasagna, broccoli and tofu stir fry, veggie fajitas, replace angel hair spaghetti with spaghetti squash marinara or red beans and rice w/o the sausage.

9. Pack a small bag of dried apricots, apples, prunes, pineapples, and cranberries for a healthy snack.

10. Substitutions – use veggies instead of original ingredients i.e.: spaghetti squash for wheat spaghetti, mashed cauliflower for mashed potatoes, eggplants instead of veal parmesan.

11. Stop by and get a smoothie from Smoothie King for a snack – ask to double your fruit (strawberry) on drinks like the Caribbean way and Muscle Punch – but ask to wash the fruit to avoid too much sugar

12. Visit a Mediterranean restaurant – Acropolis on Vets in Metairie is a favorite of mine – order dishes like Hummus – which is made from chickpeas, Baba Ganoush – made from eggplant, Greek Salad – made with tons of veggies, or Spanakopita – made with spinach

13. Add some canned ‘no sugar added’ fruit cocktail to Jello and feed the family

14. Marinate some veggies of your choice and a dash of Tony Chachere’s (low sodium of course) or some of Chef Paul’s Magic seasoing and water overnight – I recommend using carrots, cucumber, bell pepper, celery and/or okra

15. Throw in some pears, mango, plums or grapefruit to take your ordinary vanilla yogurt blossom with flavor and nutrition

16. If cooking at home – try a traditional old style Italian side – wrap prosciutto around asparagus, sprinkle a little black pepper and extra virgin olive oil (first press) and bake for about 20 minutes – you can also wrap prosciutto around cantaloupe or honeydew melon or both for a nice appetizer

17. For a healthy dessert – slice some fresh or canned peaches, fresh or canned cherries, fresh kiwi or raisins on angle food or sponge cake

18. Participate with your children in community sponsored gardens – you take home and eat – nothing beats local. If you child’s school does not participate in this concept – volunteer with the school to start one

19. If dining out or eating at home – make it a Mexican night – choose guacamole, salad, salsa, tacos stuffed with veggies, gazpacho soup

20. Add some baked sweet potatoes or pumpkin with a little margarine and cinnamon to your pork or chicken meal as a healthy side

For more tips about how to create a successful home garden or to participate in community based gardening visit the LSU Agricultural Centers Website. For recipes, check out the CDC Fruit and Vegetable More Matters.

I also encourage ya’ll to go buy a fruit and vegetable cookbook – Vegetarian Times and Cooking Light are recommended – and start trying some new foods or put a new face on an fruit or veggie that you’ve tried before, but did not prefer. Remember that you’ll never know if you like something if you don’t try it (at least once or twice).

——————————————————————————————————————————————————————————————————————

Steve J. Roch Jr., RD, LDN, CFT is a registered and licensed dietitian. He is also a certified personal trainer. Steve is the owner and president of BestRD Wellness, LLC, a company that provides nutrition therapy and wellness services to residents and businesses in the areas of New Orleans and South Louisiana. Steve can be contacted by email at steve@bestrdwellness.com.