Time To Garden

Whether you have a green thumb or not, this could be the perfect time to start a garden.

Research suggests that gardening may offer benefits to both our physical and mental well-being. With the current recommendations for both kids and adults to avoid going out to help slow the spread of COVID-19, we all need more home based activities. Gardening is something for all ages and skill levels that doesn’t rely on screen time.

If you are new to gardening, here are some tips to get you started:

• Evaluate your space. Gardening can be small, large and anywhere in between. If you live in an apartment, check out which windows offer the most sun throughout the day. If you are in a house, check for both indoor and outdoor spaces with good sun and room for plants.
• Figure out which zone you live in. You can enter your zip code into this interactive map from the USDA to determine your zone. Knowing your zone will help you know which plants will do best in your area.
• Grow things you like! If your garden does well, you won’t want the bounty to go to waste.
• Check out kidsgardening.org. Don’t let the name fool you. They have great resources for kids, but the site is helpful for adults who are new to gardening too.
• If you do have kids, involve them. The team at KidsGardeninghas put together a list of easy parent and kid gardening activities. They also have lesson plans that help you bring science, math and nutrition concepts to life through gardening.
• It’s okay to cheat a little. Waiting for seeds to germinate can be a long process. While a lesson in patience is probably good for all of us, starting with seedlings is a great way to jump start your garden with something green that you can see right away.
• Have reasonable expectations. If you are new to gardening, you might want to start small with a few plants in containers. As your knowledge and skills increase you can expand to a raised bed garden or something larger.

Reference:

1. Soga, Masashi et al. “Gardening is beneficial for health: A meta-analysis.” Preventive medicine reports vol. 5 92-99. 14 Nov. 2016, doi:10.1016/j.pmedr.2016.11.007

Written by Jennifer M. Roberts, MS, RDN

MAY 2020

weeatlivedowell.com

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HAVE A PLANT™

Have a plant. That’s it. No numbers, no specific foods. Just have a plant. This simple message is the new campaign by the Produce for Better Health Foundation (PBH). Moving past prescriptive messages about how many servings per day, Have a Plant™ focuses on how eating fruits and vegetables can help us feel happier and healthier.

WHY FRUITS AND VEGETABLES?
Eating more fruits and vegetables is thought to improve physical health, but there may be another reason to put some plants on your plate. Recent research suggests that eating more fruits and vegetables might make us happier and more satisfied with life. The DASH diet, which is full of fruits and vegetables, has also been linked to both physical and mental health benefits. With short- and long-term benefits and almost no downside, eating more fruits and vegetables is something we can all focus on.

WHY A NEW MOVEMENT?
Despite years of encouragement, only 1 in 10 of us are getting the recommended amounts of fruits and vegetables every day. PBH looked at both behavioral science and consumer research and determined a new approach was needed. It turns out we may be more motivated by the immediate feelings we get from eating well, than the longer-term health benefits. So now, instead of “5-a-day” or “more matters”, we have Have A Plant™ – Food Rooted in a Better Mood.

JOIN THE MOVEMENT
Have A Plant™ is a call to action and PBH wants us all to join in. The fruitsandveggies.org website has a new look and is full of recipes, tips, seasonal guides and more. A carefully selected team of experts answer questions and offer advice both on the site and through social media. To follow along or join in the conversation, follow #haveaplant.

Reference:

1. Have A Plant™. Produce for Better Health Foundation. Available at fruitsandveggies.org.

Written by Jennifer M. Roberts, MS, RD
AUGUST 2019
balanceittakesyou.com

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Plant Forward

A New Way of Eating
There’s a relatively new term buzzing around the food world that you may or may not have heard of, plant forward. What does that mean you ask? Plant forward focuses on more vegetable centric dishes with meat playing more of a supporting role. Think blended burgers, stir-fry’s or grain bowls where meat is almost like a condiment. Flavors are bold and it’s all about the dish’s deliciousness whether it happens to be vegan or vegetarian, or not. Diners aren’t interested in completely removing meat from their diets so embracing a diet that is mostly plants with some meat here and there provides a comfortable middle ground.

The Challenge with Red Meat
Conventional animal agriculture is resource intense and less than stellar for the environment. Ruminant animals release methane gas into the atmosphere which is about twenty five times more intense than carbon dioxide. Let’s face it, our country’s enormous appetite for beef is not so great for our health and the health of our planet. While most of us eat enough protein overall, they type of protein foods we are choosing could use some improvement. Shifting to legumes and other plant proteins can add important nutrients and reduce saturated fat. According to the NRDC, beef is approximately 34 times more carbon intensive than beans and legumes, pound for pound. You don’t have to completely cut meat from your diet to improve your health or your environmental footprint.

How to Eat More 'Plat Forward'
Chefs are not only swapping out red meat for other animal proteins but also creating insanely delicious plant forward menus that can be better for our waistlines and the environment. Load up your plate with more vegetables, fruit, whole grains and legumes. More plants on your plate tends to mean more nutrients and fewer calories…a win, win for health. There are also great options for diners that still want to include meat in their diets. The ‘Switch It Up’ campaign takes the basic burger and replaces it with healthier, delicious burgers that don’t include red meat, like grilled turkey burgers or blackened Portobello burgers. Want to reduce your meat intake but not sure how to get started? Start out slow and consider skipping meat in your meal every now and then. Our ‘Be a Flexitarian’ campaign encourages diners to skip meat once a week and offers flexibility and delicious plant forward dishes.

Reference:

1. https://www.nrdc.org/experts/sujatha-jahagirdar/less-beef-less-carbon

Written by Julia Jordan and Jennifer M. Roberts, MS, RD.
JUNE 2018

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Good for you, Good for the Earth

As we prepare to celebrate Earth Month in April and Stop Food Waste Day on April 27th, many of us will focus on making choices that improve the health of our planet. An added bonus is that several of the strategies that shrink our carbon footprint can also help improve our health.

Shrink (or Share) Your Portions Starting with smaller portions has been shown to decrease the amount we eat – saving us important calories. Smaller portions also tend to decrease the amount of food we end up throwing away. This strategy is a win-win for the planet that both reduces waste and reduces the demands of producing more food than we really need. When eating out, if smaller portions aren’t available, share dishes with friends. You’ll get to taste a variety of foods without the added calories or waste.

Choose More Plants
Plant foods like fruits, vegetables and grains require substantially less energy, land and water to produce than do animal foods like beef and eggs. Reducing how often you eat resource demanding animal products is a great way to contribute to a more sustainable food system. Replacing some of the animal foods in your diet with plant choices is also a great way to improve your health by increasing health promoting nutrients like fiber and reducing those associated with disease risk such as saturated fat.

Plan Ahead
Last minute food decisions often lead to the “my eyes were bigger than my stomach” result. Planning ahead can help ensure better choices for your well-being, and that of the planet. Meal planning for the week prevents waste and keeps your nutrition goals in check. Create a meal plan for the week, have a grocery list ready and only shop for the things you need. Some stores have apps with built in lists that automatically sort by area of the store.

Small changes add up to make a big difference in the fight against food waste! Ready to commit?
Take the pledge to make every day stop food waste day – visit StopFoodWasteDay.com

RESOURCES:
1. Freedman MR, Brochado C. Reducing portion size reduces food intake and plate waste. Obesity (Silver Spring). 2010 Sep;18(9):1864-6.

Written by Jennifer M. Roberts, MS, RD.
April 2018

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Go “good fat”

When you are thinking about fat consider healthy fats versus non-fat food items.  When it comes to healthy eating the type of fat is just as important if not more important than the amount of fat. 

With that in mind, you should consider eating less high fat foods containing saturated and trans fatty acids (which can be easily spotted on the food label under partially hydrogenated oils) that are know to raise LDL (low-density lipoprotein) cholesterol in the body.  LDL is considered the "bad cholesterol" while HDL (high-density lipoprotein) appears to actually clear the "bad" types of cholesterol from the blood. You can help raise your HDL by incorporating exercise into your daily routine and consuming healthy fats.

To decrease your saturated fat intake you should consider eating less animal products, especially fatty parts of beef, pork, lamb and chicken and incorporate more plant protein options (soy, hummus, nuts, and seeds).  You can also decrease (not take away completely) your intake of cheese and whole fat milk products, along with other fats like butter and cream. You can replace these whole fat milk products with low fat milk and yogurts.

Healthy fats include both monounsaturated and polyunsaturated fats, which have both been found to lower LDL cholesterol.  Include the following food items that contain healthy fats as part of your healthy lifestyle.

• Canola and olive oil (use to make salad dressing or for making a stir fry)
• Olives (add to salads, hummus, or just as a snack)
• Avocados (add to a sandwich, salad, or as guacamole)
• Tuna and salmon (for a meal along side vegetables and whole grains)
• Tofu (in a stir fry or on a salad)
• Eggs (for breakfast or added to a salad)
• Sunflower seeds (as a snack or added to a salad)
• Almonds, walnuts, etc. (as an on-the-go snack or with your cereal and/or oatmeal) 
• Nut butters (dip an apple, banana, or pretzels)
• Flax seeds and flax meal (added to oatmeal, yogurt, cereal or baked into muffins)

Always keep in mind that fats will add calories, but if you are conscious of your portions then this should not be a problem.  Healthy fats in moderation are the way to go!

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National Nutrition Month 2017: Plant Power

If you follow food trends, you’ve surely noticed that plant-based foods, recipes and restaurants have been getting a larger share of the spotlight lately. Does this mean that more of us are becoming vegetarians? Should we be?

Why more plants?
Fruits, vegetables, whole grains, beans, peas, nuts and seeds are key features of some of the healthiest diets in the world. Plant based foods are a common theme in the Mediterranean Diet, the DASH Diet and most dietary guidelines. The balance of health promoting nutrients with moderate calories and less of the stuff we should be limiting make plant based foods an easy fit for most people. Looking beyond personal health, to the health of our planet, plant based foods tend to more sustainable and less taxing on the environment.

What is a flexitarian? Or a pescatarian?
With the expansion of plant foods on our plates has come an expansion of how we refer to the way we eat. Vegetarian still refers to people who don’t eat meat, fish or poultry, but there are many other variations as well. Vegans are vegetarians who don’t eat any animal products at all, so they skip dairy, eggs and honey too. Pescatarians are typically vegetarians who include fish and seafood occasionally. Flexitarian has become a term associated with people who skip meat meals in favor of vegetarian ones periodically.

Bottom Line
If plant foods are so good for us, does this mean we should all become vegan? Not necessarily. We could, however, all benefit from incorporating more plant foods into our daily menus. Try to avoid seeing “meat eater” and “vegetarian” as the only two options. Plant foods can and should be a big part of all of our diets, with or without meat. Vegetarian meals have moved far beyond just a plate of steamed vegetables. Grilled cauliflower steaks, chick pea stews, mushroom Bolognese and other plant based dishes appeal to both vegetarians and meat eaters alike.

REFERENCES:
1. Rizzo, Nico S. et al. Nutrient Profiles of Vegetarian and Nonvegetarian Dietary Patterns. Journal of the Academy of Nutrition and Dietetics , Volume 113 , Issue 12 , 1610 - 1619

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Superfood Sides

Whether planning quick mid-week dinners or elaborate weekend parties, side dishes are often an afterthought. With the growing trend towards plant-forward eating, it’s time to take a fresh look at side dishes.

What are Superfoods?
The term Superfood is used often, but not always with the same meaning. The simplest way to think of Superfoods is that they offer benefits above and beyond their basic nutrient content. For example, antioxidants make berries super, while nuts and avocados have good fats. We focus on Superfoods that are naturally super, but there are also foods that are called super or functional because of ingredients that have been added to them.

Why sides?
Years of nutrition research has consistently shown that eating more plant foods is a good thing. Fruits, vegetables and whole grains are part of every well-balanced diet – often in the form of side dishes! Putting a little effort into the flavor and presentation of your side dishes can help these health promoting food groups become a bigger part of what you eat every day.

How to get started:
Follow the seasons. Choosing Superfoods while they are in season means fresher, tastier meals at the best prices. Eat like a vegetarian. Have you ever noticed what vegetarians do when there isn’t a vegetarian option? They eat the sides! You can make a really good meal of side dishes if you plan well. Turn your plate inside out. Make the sides your main feature and use meat and other traditional center-of-the-plate items as the smaller, accent items. Need some recipe inspiration? Check out balanceittakesyou.com where there is a feature on Superfood Sides with recipes to try at home.

Written by Jennifer M. Roberts, MS, RD.
December 2016

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PLANT POWER!

If you follow food trends, you’ve surely noticed that plant-based foods, recipes and restaurants have been getting a larger share of the spotlight lately. Does this mean that more of us are becoming vegetarians? Should we be?

Why more plants?
Fruits, vegetables, whole grains, beans, peas, nuts and seeds are key features of some of the healthiest diets in the world. Plant based foods are a common theme in the Mediterranean Diet, the DASH Diet and most dietary guidelines. The balance of health promoting nutrients with moderate calories and less of the stuff we should be limiting make plant based foods an easy fit for most people. Looking beyond personal health, to the health of our planet, plant based foods tend to more sustainable and less taxing on the environment.

What is a flexitarian? Or a pescatarian?
With the expansion of plant foods on our plates has come an expansion of how we refer to the way we eat. Vegetarian still refers to people who don’t eat meat, fish or poultry, but there are many other variations as well. Vegans are vegetarians who don’t eat any animal products at all, so they skip dairy, eggs and honey too. Pescatarians are typically vegetarians who include fish and seafood occasionally. Flexitarian has become a term associated with people who skip meat meals in favor of vegetarian ones periodically.

Bottom Line
If plant foods are so good for us, does this mean we should all become vegan? Not necessarily. We could, however, all benefit from incorporating more plant foods into our daily menus. Try to avoid seeing “meat eater” and “vegetarian” as the only two options. Plant foods can and should be a big part of all of our diets, with or without meat. Vegetarian meals have moved far beyond just a plate of steamed vegetables. Grilled cauliflower steaks, chick pea stews, mushroom Bolognese and other plant based dishes appeal to both vegetarians and meat eaters alike.

REFERENCES:
1. Rizzo, Nico S. et al. Nutrient Profiles of Vegetarian and Nonvegetarian Dietary Patterns. Journal of the Academy of Nutrition and Dietetics , Volume 113 , Issue 12 , 1610 - 1619

Written by Jennifer M. Roberts, MS, RD.
January 2016

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