Let's Start With the Foundations - Veggies
Don't worry veggies, you haven't been forgotten!
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.
Pro Tip: Eat the rainbow! Different colors of vegetables have different nutrients, so do your best to eat a variety of colors throughout your day and week.
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.
Pro Tip: Mix up the preparation! Different cooking methods bring out different nutrients so enjoy some veggies raw and others roasted, steamed, in soups, etc.
Purchasing your veggies
Nearly 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:
Buy in season! There is nothing like a vine-ripened tomato in the summer or tender asparagus in the spring — in both taste and nutrition. Not sure what is in season? An easy trick is to pick what is plentiful and on sale. You can also use this helpful resource to search for seasonal produce in your area.
Organic or not organic? I’m a big fan of purchasing organic foods when possible, especially for the foods that top the Environmental Working Group’s (EWG) “Dirty Dozen”, which are the foods most heavily contaminated with chemicals. Alternatively, you can use EWG’s “Clean Fifteen” list for those foods that have low levels of chemical contamination and can be purchased conventionally grown (non-organic).
Experiment with fresh, frozen, and even canned (for select foods). Many assume fresh is best, which may be true if you will be eating that head of broccoli within days of it being picked, but several fruits and veggies lose both flavor and nutrition the longer they sit around on your countertop or veggie drawer. Enter frozen produce! Things like frozen berries and frozen spinach may actually have a better nutritional profile than their days-old fresh counterparts so stock up proudly. Alternatively, there are some canned foods — like tomatoes! — that will keep longer and provide more nutrition than fresh, especially when fresh is out of season, so feel free to stock up!
Only buy what you know you will eat. Whether you grocery shop for a week at a time or do smaller runs every couple of days, only buy what you know you will eat. This is often easier when you meal plan. There is nothing that makes me sadder than thinking of once-delicious produce being thrown in the trash because it is past its prime. If your produce has seen better days, turn to an all-purpose recipe to bring it back to life. This frittata is a great choice for any veggies you have on hand.
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.
Great article and tips Allison.
Thanks Allison!