Lesson 2: Veggin' Up
There are many ways to veggie up your diet but it's important that you like the foods you eat. Otherwise you won't eat them very often. This lesson offers ideas for some of the simplest and tastiest ways to make dietary changes with a minimum of inconvenience.
Small Changes
Now that we know a little about nutrition, it’s time to begin making some changes in diet. I’ve found that the easiest way to do this and not become overwhelmed and discouraged is to start out slowly, with small changes. The idea is not to deprive oneself of favorite foods but to add new, more healthful foods. You don't have to completely give up the cheesecakes, hot fudge sundaes, or sirloin steaks to reap great benefits. You can simply modify them or save them for special occasions.
Switch to whole grain bread. There’s very little taste difference and it stays fresh longer. Check labels and buy whole grain cereals too.
When you make a sandwich, it’s easy to throw on a few lettuce leaves and tomato or cucumber slices and, instead of crunching chips with it, crunch on celery, baby carrots, radishes, or even sunflower or pumpkin seeds. You may be surprised just how good that fresh veggie taste goes with a sandwich.
If you normally have meat, potatoes, two vegetables, and a dessert, change that to meat, potatoes, three vegetables and a fruit.
If you’re having chili, add beans and/or corn. If you’re having soups, casseroles, gumbos, or cereal, add a little rice.
Always add nuts, berries, and/or fruits to cereal.
Instead of chips, snack on mixed nuts, sunflower seeds, or fruits and vegetables with dips, salsas, and sandwiches.
Instead of donuts and pastries, try a piece of whole wheat toast with honey or fruit preserves, or a peanut butter/jelly sandwich.
Keep fruit and veggie snacks stocked. Make a habit of snacking on one fruit and one vegetable each day.
Choose one day a week to implement your new eating habits. Gradually add more days to your week. Some people choose to eat healthy weekdays and relax a bit on weekends.
Make a point to eat just one more serving of fruit or veggie every day.
Plan to try one new plant source food or dish per week, and then write the ingredients on your shopping list so you won’t forget.
Add shredded vegetables to salads, soups, casseroles, sauces, dips, meatloaf, and stir fries.
Replace sodas and coffee with fruit or veggie drinks, or green tea.
Almost anything tastes good in a smoothie so experiment with smoothie recipes.
Use whole grain flour in recipes for cornbreads, pancakes, etc.
As you make these changes, you will develop new taste preferences. And as you find new favorites, you will be motivated to try even more new foods.
And remember to revel in the sizzling sound of vegetables sautéing in a pan, and the aroma of a steaming bowl of spicy okra gumbo on a cold, wintry day, or savor the fresh taste of that cold, sweet juicy plum on a hot day. Appreciate the delicious foods you have discovered and you’ll find yourself eating less and less junk food.
