March is National Nutrition Month. This is the perfect time to reflect on the food that we are putting into our bodies and feeding our families. It is the beginning of spring- a time of new beginnings and rebirth.
This year’s theme from the Academy of Nutrition and Dietetics is Get Your Plate in Shape. MyPlate is the new, revamped food guide pyramid. It is a simple reminder of foods to eat and focuses on portion control and eating a balanced meal of fruits, vegetables, whole grains, protein, and dairy. Half of the plate consists of fruits and vegetables. The Academy of Nutrition and Dietetics’ goal this year is to increase fruit and vegetable consumption. Fruits and vegetables are rich in vitamins, minerals, fiber, and antioxidants important in disease prevention and overall health and already come in a low calorie, low fat package. They suggest that your goal should be 2 cups of fruit and 2 ½ cups of veggies per day.
Eating more fruits and veggies can seem daunting with picky eaters or budget and time constraints.  However, it doesn’t have to be.
First, you have to get the stuff.  Ideally make it fresh, but frozen is your next best bet.  Canned fruits and veggies often have added sodium, sugars, and have been nutritionally compromised during the canning process.  If you have to eat canned, rinse anything before cooking to remove some of those added ingredients.  Here are some ways to get access to fresh produce:
Choosing local, seasonal produce is usually less expensive and contains more nutrients because it is picked closer to consumption. Farmer’s markets are open year round throughout the shore. Find one in your area.
Become a member of a CSA this year. CSA stands for Community Supported Agriculture. By paying a fee at the beginning of the season to help support a farmer, they will provide you with a variety of produce throughout the season.  You can even usually go to the farm and help with the growing process. Split the share with a friend to make it more affordable. Some places even have half shares.  Ask a local farmer if they participate in a program like this or find one in our area or to learn more.
Once you have the goods, find creative and fun ways to incorporate them into your diet.
Grilling is a great way to add flavor to your food and get outside.  
  • Soak corn in their husks in water and place right on the grill. This steams the ears and cuts prep time. No need for the pesky process of shucking.
  • Cut veggies into long strips or discs and marinate in Italian dressing.  Put these directly on the grill to cook.  The oil from the marinade help the vegetables not stick while imparting great flavor.  This works great for zucchini, squash, asparagus, onions, potatoes…really anything.  Just be careful because few will make it inside for the meal.  They are just too irresistible alone.  These veggies can be added to wraps, salads, tossed with pasta, olive oil, fresh basil, and parmesan cheese, or layered in lasagna.  The possibilities are endless.
  • Chop up veggies and make kabobs for the grill. Who doesn’t love something on a stick?  Be creative and don’t forget about fruits. Pineapples, peaches, and apples are all delicious on the grill and would be a great addition to any kabob. This is also fun because every eater can be accommodated. The vegetarian, the carnivore, and the no-onion guy can all have there own meal that didn’t mingle with anyone else’s. Perfect compromise.
Some other quick and easy ways to add more fruits and veggies.
  • Leave a bowl of fruit out on the table for constant awareness and easy reach.
  • Keep a bowl of grapes in the fridge at eye level, cleaned and ready to go, for those times when you are surveying for a snack. This will be the first thing you see and will be easy to grab to satisfy your sweet tooth. Frozen grapes are great too. Take them off the stems first though and use seedless grapes. I learned the hard way.
  • Pair fruits and veggies with dips.  Be creative. Yogurt, applesauce, peanut butter, and hummus all work great.
However, you do it – just do it.  Make your choices colorful to incorporate the widest range of vitamins and minerals. Support local farmers by making your choices fresh and local. Get your plate in shape! Happy National Nutrition Month!