We know that most of the nutrition human beings need is found in plants. Working more plants into dishes you already enjoy is a simple way to eat healthier. And simple changes to your dining routine are more likely to become long-term habits.
Healthy foods, ready to eat
The first step to adding fruits and vegetables to familiar dishes is just having them handy and ready to eat. Take advantage of the summer produce by buying in bulk. Sellers at farmer’s markets often discount their price when you buy more. Even supermarkets offer incentives such as buy-one-get-one to move seasonal produce.
Just as you buy in bulk, you can also prepare fruits and vegetables in bulk. Many summer crops can be washed, pealed, and chopped and safely refrigerated or frozen. A study published in the American Journal of Preventive Medicine revealed that school children ate more apples when they were offered sliced rather than whole. Preparing food in advance will increase the likelihood that it will be used as part of your daily dining routine.
Advanced preparation also works for cooked grains and low-fat proteins like beans, lentils, legumes, and tofu. Cook in bulk and then refrigerate or freeze individual portions. Combining a low-fat protein, portions of vegetables, and a premade sauce can be the basis of a quick and healthy meal.
Add nutrition to familiar dishes
Work vegetables into dishes you already enjoy. Add berries to your oatmeal or a banana to your bowl of cereal. Consider salads as an opportunity for more than just lettuce, tomatoes, and cucumber. Apples, oranges, dried fruits and cooked grains can all have a place on bed of leafy greens. If Mac & Cheese is a family favorite, add chopped cauliflower or broccoli. You may even find that you can cut back on the macaroni or eliminate it entirely. If you’re preparing Cole slaw for a family picnic, add shredded zucchini or summer squash.
Those pre-cut portions of berries, apples, or melons in your fridge make healthy snacks that are refreshing on a warm summer day. A low-fat nut-butter is a great dipping sauce for sliced apples. With a little experimentation, you will quickly learn what fruits and vegetables appeal to your taste buds, your pocketbook, and your dining routine.
If you would like to take a deep dive into health eating, consider Kinwell’s “Lifestyle Medicine: Intro to Nutrition” program. These group appointments meet weekly online to learn the latest science on nutrition and develop healthy eating habits. New sessions begin in September. Call (206) 690-5852 for more information.
