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!

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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!

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!

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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.

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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.

Today, we have an inspirational interview with Jacques Courseault – a medical student at Tulane University School of Medicine and Co-Founder/Program Designer of Don’t Weight to Lose.

Don’t Weight to Lose (DWTL) is a 501c(3) non-profit organization designed by Tulane medical students, to promote long-term behavioral changes in terms of diet and exercise habits. DWTL ultimate goal is for each program participant to develop practical lifestyle changes without diet or exercise fads. They aim to promote small changes in nutrition habits, without sacrificing cultural characteristics in taste; and to increase physical activity, without needing sophisticated exercise equipment.

Q: Can you tell us a little more about Don’t Weight to Lose?

Jacques Courseault: Don’t Weight to Lose (DWTL) is a faith-based non-profit health and wellness organization based in New Orleans. Basically, Ryan Jupiter and I came up with this idea as first-year Tulane medical students. There was a program that I ran, as a personal trainer, called “Fat Tuesday,” where we offered free body composition and cardiovascular screenings at the Reily Center (Tulane’s gym). Ryan and I were working out one day and were discussing ways to bring a program like Fat Tuesday out into the community. After a year of research and development, DWTL was born. DWTL is now an 8-week program, held twice a year at Franklin Avenue Baptist Church. Components include physician speakers, health screenings, free exercise equipment, exercises classes and personal counseling from medical students. At this point, we have seen around 500 participants, and many noted significant health improvements.

Q: How does someone become a participant in the Don’t Weight to Lose program?

Jacques Courseault: Visit www.dontweighttolose.org and sign up for our newsletter. We release dates 2 months in advance for people to sign-up. If you don’t want to wait, we have tons of exercise and nutrition information available on our affiliate websites www.ExerciseMenu.com and www.DrGourmet.com. I am the Chief Editor of Exercise Menu, and Dr. Timothy Harlan is a chef turned Tulane Internist who developed Dr.Gourmet.com.  There is tons of great information on both sites.

Q: How much personal attention do the participants receive?

Jacques Courseault: One of the great aspects about DWTL is the personal attention that participants receive from our medical students. We have about 25 volunteer medical students that are trained in exercise and nutrition counseling, in addition to, what they are learning in medical school. Each student is assigned to three to five participants. Students review body composition readings, nutrition diaries and workout logs with participants during each session. There is really a strong bond that develops…

Q: You mentioned it’s faith-based health and wellness program – can you explain that a little more?

Jacques Courseault: Faith-based meaning that we address health issues from the mind, body and spiritual perspectives. Obviously, you have to take physical action, by increasing physical activity and making health food choices to improve your overall health. What is not so obvious is that many of these issues have a psychological and spiritual basis to them that should also be addressed. Having a Bachelor’s degree in Psychology, I have designed this program based on particular theories to address behavior change. Obesity and other chronic diseases have also been linked to psychological disorders, such as stress and depression. Last but not least, is the spiritual component. Making sustainable lifestyle changes is difficult. By making the connection that God has blessed us with the gift of life and health, I try to teach our participants not to take this time we have for granted. In addition, the church offers a support network that provides encouragement when the temptation to revert back to previous ways arises.

Q: What inspired you to start Don’t Weight to Lose?

Jacques Courseault: I love New Orleans and the potential that this city has. Nothing can compare to the culture of this city. At the same time, I realize that overindulging in our food and leisurely activities can lead to serious health problems. So, I asked myself “How can we improve the health of this city and still eat great tasting foods and enjoy ourselves?” The answer is to teach small and practical changes that can drastically improve health. The people of New Orleans want to be healthy; however, it’s not always clear how to do that, especially with the day-to-day fads that pop up in mainstream media. Therefore, it is my passion as a personal trainer, physician and citizen of this great city to teach these practical changes.

Q: Have you reached out to former participants?  Have they maintained the new habits they developed during the program?

Jacques Courseault: Being a member of Franklin Avenue Baptist Church and from seeing previous participants at various health fairs or at other functions, we realize that our changes look to be sustainable. We have also received many testimonials about the positive changes people are noting in their lives. One participant reported at 40-pound weight loss, and we have had quite a few that reported 25 pounds or more. We are working to set up a screening session of all of our former participants to see if these changes have been sustainable as we hoped.

Q: How do you feel about the health and fitness scene in New Orleans?

Jacques Courseault: The health and fitness scene in New Orleans has notably improved after Katrina. The greatest improvement that I have seen is at City Park, with the addition of the new walking and biking tracks. New Orleans provides many avenues for outdoor exercise. One can walk through the French Quarter, bike on the levees, play pick-up soccer at Audubon or join any of the many run/walks that are held here each year. Unfortunately, there is a lack of indoor facilities. To address this problem, I have developed ExerciseMenu.com, which allows people to workout in the comfort of their own home. Resistance training, or weight lifting is important, but we can maintain better health if we regularly participate in outdoor activities.

Q: We hear you are graduating this year – what’s next for you? Will you be staying in New Orleans?

Jacques Courseault: I will never leave this city. I had a wonderful four years at Tulane University School of Medicine, but will now hang up the green and white for the LSU purple and gold. Starting in July, I will begin my residency in Physical Medicine and Rehabilitation. I love this field because I can combine my exercise passions with medicine, in order to help people maintain their physical health. I will also continue to make sure that DWTL contributes to improving the health and wellness of this city.

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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.

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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.

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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

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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).

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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.

Some of my friends are blessed with children who love to eat fruits and vegetables. I always watch in astonishment while we are at City Park or the Zoo and the children gladly eat an orange or some broccoli. They pull out their little bag of apple slices and munch away. Not my children…no, they are on a constant search for the “man in the wagon with the sticky candy” – yes, Roman candy/taffy is their snack of choice.

Sure, when they were toddlers it was no problem. They didn’t know any other way of eating, but then reality kicked in – pizza at birthday parties! Chicken nuggets with Grandma! Meanwhile, I’m buying organic fruits at the local farmer’s market, serving vegetables with every dinner – and watching the look of horror on my 5-year-old twins’ faces as they realize the cauliflower is actually TOUCHING the wheat pasta on their plate!

I finally bought the book Deceptively Delicious by Jessica Seinfeld.

Deceptively Delicious Cookbook

I struggled with deceiving the children just to get nutritious food in their bellies. The premise of the cookbook is to use purees that are added to regular meals…thereby hiding the beets, prunes, carrots, zucchini, etc. in the French Toast, spaghetti or muffins.

We have tried several recipes – and finally hit a home run! We enjoyed shopping at the German Coast Farmers Market in Destrehan this past weekend, and decided to put our vegetables to good use. Unbelievably, this recipe was a favorite for the entire family – I hope it is for your family, too.

Meatball Soup
3 oz. bow tie whole wheat pasta (or more, if pasta is a favorite)
Cooking spray
1 T. Olive oil
1 small onion, chopped
2 cloves garlic, chopped
1 (28oz.) can whole peeled tomatoes, with juice
1 1/2 t. salt
3 c. reduced-fat, low sodium chicken broth

Cook pasta in a large pot of boiling water according to package directions until al dente. Drain and set aside. Coat a large pot with cooking spray and set over medium-high heat. When pot is hot, add the oil, onion, and garlic. Cook, stirring often, until onion is softened but not browned. Puree tomatoes and their juice with the carrot puree in a food processor. Add tomatoes to the pot along with the purees and broth. Simmer, covered, for 10-15 minutes.

Meatballs
3 slices whole-wheat bread, cubed
1 large egg, lightly beaten
¼ c. sweet potato puree
¼ c. skim milk
2 T. grated Parmesan
¼ t. pepper
¼ t. paprika
½ pound lean ground turkey

Put the bread in a large bowl – add the egg, sweet potato puree, milk, parmesan, 1 t. salt, pepper and paprika. Let soak until the bread is very soft. Stir to break up the bread, add the turkey, mix until smooth. Form into mini-meatballs ½ inch in diameter.

Add the meatballs to the pot. Simmer, covered, until the meatballs are no longer pink (12-15 minutes). Stir in the pasta…sprinkle with parmesan – and finally! A dinner the whole family can enjoy.

This recipe is one of many delicious recipes in the Deceptively Delicious Cookbook – as you can see the recipes are not complicated.  You can find it on Amazon, and Barnes and Noble.

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Alison is currently the owner of Self Confidence LLC, and is a District Manager/Independent Consultant with Arbonne International, a 30-year-old international health and wellness company. Experience includes 11 years with Ochsner Health System. Alison is the mother of 5-year-old twins, Cole & Cassidy…who led her to gain and then lose over 80 pounds…through diet, nutrition and exercise.