Ways to eat more fruit, veg in winter

Tuesday
Dec 26, 2017 at 12:01 AM

Our bodies may crave more carbs in chilly weather, so adding fruits and veggies may be a stretch — but it is possible and recommended.

Deena Bouknight More Content Now

Our bodies may crave more carbs in chilly weather, so adding fruits and veggies may be a stretch — but it is possible and recommended. To motivate the competitive at heart, “The Seven-Day Color Diet” promotes better nutrition with a diet plan and recipes based on food colors: a tuna-apple salad or an Italian tomato casserole on “red” day, for example.

The diet is based on a book of the same name by clinical nutritionist Carolyn Weisel Miller, M.S., R.D., and Jessica Weisel Courtney, a licensed esthetician.

The USDA’s Food Guide Pyramid indicates the average adult is supposed to consume three to five servings of vegetables daily and two to four of fruit.

“Eating a variety of different fruits and vegetables along with a rainbow of color will give the maximum nutrition benefit,” says dietician/nutritionist Melissa Giovanni of Allison Nutrition Consulting, Nashville, Tenn. A few ideas:
— Add berries to waffles, pancakes and muffins.
— Add dried fruit or diced apples to oatmeal.
— Make veggie-loaded omelets or quiches.
— Add a slice of avocado to a regular sandwich and slices of tomato to a grilled cheese.
— Add apples, celery, grapes or raisins to chicken salad.
— Top cooked pork chops with warmed apples, pears or raisins.
— Add steamed broccoli to mac and cheese or a baked potato.

“Try chopped spinach in mac and cheese, squash in chili, or mushrooms to Bolognese sauce,” says dietician/nutritionist Lindsey Joe, also based
in Nashville.  

Fill at least half your plate with fruits and vegetables. For suggestions, morematters.org by the nonprofit Produce for Better Health Foundation features a recipe of the day, a list of in-season produce and other encouragers.

Says Joe, one carb swap to try this winter is riced cauliflower in place of white rice.

The good news is, we still need some carbs.

“Eliminating or reducing carbohydrates too much can lead to more carbohydrate and sugar cravings,” Giovanni says. “Spaghetti squash, mashed cauliflower and zucchini noodles are all great ways to get in more vegetables, but having a slice of whole-grain bread or baguette or the side of some fruit salad would be a great alternative.”

Tuesday
Dec 26, 2017 at 12:01 AM

Our bodies may crave more carbs in chilly weather, so adding fruits and veggies may be a stretch — but it is possible and recommended.

Deena Bouknight More Content Now

Our bodies may crave more carbs in chilly weather, so adding fruits and veggies may be a stretch — but it is possible and recommended. To motivate the competitive at heart, “The Seven-Day Color Diet” promotes better nutrition with a diet plan and recipes based on food colors: a tuna-apple salad or an Italian tomato casserole on “red” day, for example.

The diet is based on a book of the same name by clinical nutritionist Carolyn Weisel Miller, M.S., R.D., and Jessica Weisel Courtney, a licensed esthetician.

The USDA’s Food Guide Pyramid indicates the average adult is supposed to consume three to five servings of vegetables daily and two to four of fruit.

“Eating a variety of different fruits and vegetables along with a rainbow of color will give the maximum nutrition benefit,” says dietician/nutritionist Melissa Giovanni of Allison Nutrition Consulting, Nashville, Tenn. A few ideas:
— Add berries to waffles, pancakes and muffins.
— Add dried fruit or diced apples to oatmeal.
— Make veggie-loaded omelets or quiches.
— Add a slice of avocado to a regular sandwich and slices of tomato to a grilled cheese.
— Add apples, celery, grapes or raisins to chicken salad.
— Top cooked pork chops with warmed apples, pears or raisins.
— Add steamed broccoli to mac and cheese or a baked potato.

“Try chopped spinach in mac and cheese, squash in chili, or mushrooms to Bolognese sauce,” says dietician/nutritionist Lindsey Joe, also based
in Nashville.  

Fill at least half your plate with fruits and vegetables. For suggestions, morematters.org by the nonprofit Produce for Better Health Foundation features a recipe of the day, a list of in-season produce and other encouragers.

Says Joe, one carb swap to try this winter is riced cauliflower in place of white rice.

The good news is, we still need some carbs.

“Eliminating or reducing carbohydrates too much can lead to more carbohydrate and sugar cravings,” Giovanni says. “Spaghetti squash, mashed cauliflower and zucchini noodles are all great ways to get in more vegetables, but having a slice of whole-grain bread or baguette or the side of some fruit salad would be a great alternative.”