Healty eating - Choose whole foods

Mrs. Donnadeen Rowe-Henry

Select whole fresh foods, not fresh fruit that is squished into a “100% real fruit” fruit snack or a vegetable that is dehydrated, salted, and baked into a cracker. No, we are talking about the kind of whole foods that grow out of the ground and on trees.

If you choose these foods more often and their processed counterparts less often, you already have won half the battle.

Here are some tips for integrating fruits or vegetables into your meals and snacks.

Breakfast:

Grab a fruit in the morning, along with your roll and hot beverage.

Add two handfuls of berries to your morning cereal.

Add chopped vegetables, such as tomato, mushrooms, onion, spinach, or peppers, to your scrambled eggs.

Add fresh fruit, such as banana or berries, to your pancake or French toast recipe. Top with sliced apples.

Make your own fresh-fruit smoothie with some skim milk or yogurt and ice. Add some vegetables to the mix, such as cucumber, cilantro, or tomato, for a mild flavor and extra nutrients.

If you drink juice, make sure it is 100% juice without added sugars or fillers.

Lunch:

Top your sandwiches with lots of fresh vegetables, such as romaine lettuce or spinach, tomato, onions, sprouts, mushrooms, or fresh red pepper. These add fresh flavor and a nice crunch.

Choose a soup loaded with vegetables, such as minestrone, chicken with vegetables, or carrot ginger.

Bring along a handful of baby carrots, celery spears, or a piece of fruit to munch on with your lunch.

Consider adding fruit to your salads, such as apples, pears, or oranges, for a sweet and tangy kick.

Dinner:

Add some chopped vegetables, such as carrots, mushrooms, or peppers, to your mashed potatoes. You will not even notice them.

Buy a bag of spinach and throw a handful on top of any of your dinners as a colorful garnish. The heat of the food will wilt the spinach, so it blends into your food and becomes a healthy addition with little extra effort.

Roast vegetables while you cook. Slice some vegetables, such as eggplant, peppers, onions, and sweet potatoes, rub them with a little olive oil and spices, and place them on a baking sheet. Bake at 400º F for 30-40 minutes, depending on thickness, while you cook the rest of your meal. 

The 7-minute potato: Poke a bunch of holes in a sweet potato with a fork. Place it in the microwave on high for 6-7 minutes, turning the potato once halfway through cooking. Cut it open, and top with some cinnamon and low-fat yogurt. Use caution when opening—these potatoes sometimes are really hot!

If you are in the mood for pizza, buy one slice loaded with vegetables, instead of two plain slices. Add a side salad.

If you are in the mood for Chinese, choose an option that has “mixed vegetables” or “broccoli” in the name.

If you are in the mood for Mexican, make sure to add beans, peppers, onions, and any other extra vegetables that you have, such as tomato, cilantro, or fresh salsa.

By integrating fruits and vegetables into meals, you will find that you become satisfied with less amounts of food and stay fuller longer. This is because of the fiber, water, and high-nutrient content of the fruits and vegetables.  To adapt a quote from the anthropologist Margaret Mead, “Never doubt that a small group of thoughtful, committed dietary changes can positively change your health. Indeed, it is the only thing that ever has.” Make one of those dietary changes by adding fruit to your morning cereal. Start today!

Mrs. Donnadeen Rowe-Henry Health Promotions Officer of the BVI Health Services Authority