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Don't Skip the Salad Bar

I remember when I was young; vegetables seemed like the most horrible thing on earth. Green beans used to make me gag, salad bars were completely out of the question, and the term brussel sprouts was a foreign language to me. I did eat fruits growing up, but the variety was very limited, and a lot of my portions came from just 100% fruit juice. My father still tells the story, to EVERYONE I ever introduce to him, about the time I came home from pre-school crying about the vegetables my teacher had demanded I eat in order to play at recess. "She made me eat little trees," I cried, as my father tried to figure out what monstrosity, what peril, why outlandish food my pre-school instructor had forced me to endure. After a quick phone call to determine the means of my dilemma, my father came back to my room where I laid in tears to explain to me that broccoli was not "little trees", and that Mrs. Fricks was just trying to make sure I grew up to be a strong little boy.

This pep talk did not help me to start liking vegetables, nor did it encourage me to even think of broccoli as anything other than a plant that should remain in the garden, not on the dinner plate. It was years later, during my senior year in high school, that I finally forced myself to branch out of the protein, starch and legume lifestyle I had practiced the majority of my life, and finally learn to add spice to my diet from the variety of fruits and vegetable that the world has to offer. After being teased from my buddies that I was merely a steak and potatoes guy, I dared to take a bet to become a vegetarian for six whole months. The funny thing is, I won! On top of that, I fell in love with the colorful bouquet, textures, and aromas of all the wonderful flavors I had deprived my palate of for almost two decades. That is why Rehabmart is so proud that September is Fruits and Veggies - More Matters Month!

I am so happy to be an advocate of such an important cause to encourage others to eat the right portions of fruits and vegetables in order to obtain the correct nutrition to grow up healthy and strong. According to Fruits and Veggies - More Matters, an individual should eat five to nine servings of fruits and vegetables. Now, like me, you might ask yourself, "What does a portion size really look like?" To help out with this, The United States Department of Agriculture has developed an amazing new nutrition site and reevaluated the food pyramid system into a meal portion. They call this new chart "My Plate" and you can get a copy of it at their information-loaded website Choose My Plate. Not only do they offer great tips on what to eat, they also break down all of the food groups into subgroups to help you enjoy variety in your diet. Remember, your plate doesn't have to look bland and monotonous; there are tons of colors and textures to add to any plate to create a beautiful canvas of nutrition at any meal.

It is important to eat vegetables and fruits to maintain a healthy weight and to ensure that you are consuming the correct amount of vitamins and minerals from natural sources. According to The Harvard School of Public Health, "It's hard to argue with the health benefits of a diet rich in vegetables and fruits." A diet such as this will "lower blood pressure; reduce risk of heart disease, stroke, and probably some cancers; lower risk of eye and digestive problems; and have a mellowing effect on blood sugar that can help keep appetite in check." They also recommend that you go for a variety of color including greens that are dark and leafy, cooked tomatoes, to reduce acidity, and choosing a vegetable that is rich yellow, red or orange in color.

Now everyone knows, especially since we live such fast-paced lifestyles, that it is hard to consume so many fruits and vegetables on the go, while running to your next meeting, or between picking up the children from soccer practice and ballet lessons.  The Fruits and Veggies More Matters website has a few helpful tips as well as wonderful recipes for all the go getters who need to "get their veggie on." According to the website, keeping fruits and vegetables that do not need to be refrigerated readily available at eye level is a great way to encourage yourself to add healthy portions to your daily routine. A fruit bowl on the kitchen counter can get your kids reaching for something sweet and nutritious as opposed to reaching for the cookie jar. Also, quick snacks such as sliced bell peppers and cucumbers are a quick snack alternative and are fun to dip in your favorite sauce or spread. For myself, I love the combination of celery sticks combined with creamy organic almond butter from my local farmer's market. It satisfies my need for something crunchy that isn't carbohydrate-packed and cures my craving for something sweet. 

The hardest part of incorporating vegetables into your lifestyle is not during snack time, but when considering what to prepare for your main meals.  Many people, including my mother, don't know what to look for when going to the produce section.  She becomes overwhelmed by the sea of raw vegetables and trying to decide which ones to cook, which ones to leave raw, which ones to steam, which ones to boil, which ones to roast, which ones to dice up for salads, and which ones to slice for casseroles and other delicious delights. My mother has found that flash frozen vegetables, healthy canned alternatives, and convenient, pre-packaged one dish wonders are the easiest way for her to prepare vegetables for herself and my father. I, on the other hand, have discovered that it is quick, fun and easy to cook up a wholesome home-cooked meal that is vitamin rich and not completely time-consuming.

I know for those who are no Rachel Ray or Giada De Laurentiis in the kitchen, you may think this is impossible, but learning a few basic techniques in the kitchen can offer a new way of looking at your culinary skills and turn a new leaf in your dietary habits. Eating Well offers an amazing post on their site to help those who are veggie-illiterate called "Guide to Cooking 20 Vegetables". They not only teach you how to shop for the top 20 diet friendly veggies, but they show you how to prepare them for cooking and offer all possible cooking alternatives. This site has even been helpful for me. While I usually just roast my asparagus and steam my beets, I'm now braising and sautéing to add a different twist to my normal routine.

Keith Higginbotham,
Medical Consumer Writer
and
Hulet Smith, OT
Rehabmart Team Leader & CEO