Improving My Diet - Part 2 (Eating A Rainbow)

As much as I would like to say that this article is about eating a big bag of Skittles, I am sorry, I am actually referring to another rainbow.   Last post I wrote the first part of a series on ways to improve my diet.  I began by addressing meal planning.  In this post I will address eating a rainbow of healthy foods. The more colors you add into your diet, the more vitamins and minerals you are getting form a natural source. 

Even though it is a fun and catchy thing to say, advice that you should eat a rainbow is really based in science.  Yellow and orange items are packed full of vitamins A and C, both of which are beneficial antioxidants.  Vitamin A is beneficial for many organs, including eyes, heart, lungs and kidneys.  Vitamin C helps block damage from free radicals (which play a role in aging) and it is needed to help with the growth and repair of our tissues.   Green foods provide an excellent source of vitamins K, B, and E.  Vitamin K helps us make proteins that support healthy bones and help with proper blood clotting.  The B vitamins include several names you’ve probably heard of (thiamine, riboflavin, niacin, biotin, and folic acid to name a few). The B family of vitamins aid in energy production by transforming the food you consume while vitamin E is vital to our immune system.  Purple foods are a great source of vitamins C and K, already discussed.  Fruits and vegetables get their color from different phytochemicals (a fancy word basically meaning the characteristics of the plant, such as color and smell) that are found within them.

Knowing the vitamins that each color group is made up of can help ensure you get a variety of nutrients in each meal.  So as you are planning your weekly meals try to include a variety of different colors, both fruit and vegetable.  Remember to eat a rainbow, you’ll be glad you did!

As always, if you have questions, concerns, or just want to chat, please feel free to come by the Hunt County AgriLife Extension office, 2217 Washington Street, Greenville, Texas, 75401, call (903) 455-9885, or email Sarah.Latham@ag.tamu.edu.  

Improving My Diet - Part 1 (Meal Planning)

While working on a presentation for an upcoming event, I realized that I had questions about the topic I was covering.  What is healthy?  With the expansion of the internet and social media, there is so much information about health, it’s sometimes hard to keep it all straight.  I decided to look at it from a basic standpoint and address issues that are within my control.  Over the next few weeks, I will address different ways to improve my diet.  Maybe some of these tips will help you improve your diet.  

The World Health Organization (WHO) defines health as a “state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity.”  Health is more than simply limited doctor visits, it’s an overall well-being.  There are so many things that influence our health, including but not limited to age, family history, diet, activity level, and environment. If I want to improve my health, I can address the factors that are within my control, diet and activity level.  

I’ve never really liked the word “diet.” It has such a negative connotation.  So first I think I must reprogram what I think of when I think of the word diet.  It is not just about losing weight (or for the lucky few that need to gain).  Our diet is, in general, the food we consume, both good and bad.  If I want to improve my diet, I need to take steps to intake more good food than bad food. 

This week I will address meal planning.  A good first step in addressing any diet issue is to create a meal plan.  Meal plans highlight problem areas and enable you to avoid them.  Meal plans are great help at the store, if you know all of your meals for the week, you can purchase only the items you need and save money.  Also, meal plans help create a diet full of variety.  Planning out each meal in advance provides you with a layout of your food intake and can help you break away from food ruts that you may be stuck in currently.   

To help you start meal planning, I have a uploaded great template available for download (click here to download).  This template has both a daily meal plan and a shopping list.  I will also have some available for pick up at the Hunt County AgriLife Extension Office.

As always, if you have questions, concerns, or just want to chat, please feel free to come by the Hunt County AgriLife Extension office, 2217 Washington Street, Greenville, Texas, 75401, call (903) 455-9885, or email Sarah.Latham@ag.tamu.edu.

Local Farmers Markets

Just a quick note, as I was working on a program promoting purchasing in season produce (inspired my previous article), I decided it would be helpful to know information about the local farmers markets. I have complied a short list that some might enjoy reviewing.

Click here for a direct link to the list.

Enjoy shopping!!

Purchasing In Season Produce

Most everyone would agree that they need to increase the amount of fruits and vegetables in their diet.  One of the best ways to actually do that is to have fruits and vegetables readily available at home.  It’s easier to eat healthy when you have healthy options to choose from throughout the day.  So this brings up the question of when to buy to get the most for your money and the best tasting produce.  Purchasing produce in season has many benefits but most importantly are the cost savings and the fresh flavors.  

It makes sense that buying in season would be most cost effective but that’s not always something everyone knows.  As we approach spring, many local farmers markets will be opening back up.  Utilizing local markets is an excellent way to purchase in season produce and help out a local grower.  Purchasing produce when it is in season and in high abundance is a cost savings you can enjoy.  

Not only can you find a wide variety to choose from when you purchase in season, you can also expect to truly enjoy the fresh flavors.  Purchasing local and in season ensures your produce was harvested on time and not early.  Often times when you purchase produce that must be transported long distances to get to you, they must harvest early and refrigerate to avoid rot.  Although they are available, they will not have the same full flavor as something allowed to ripen naturally and harvested on time.  

So not only is it important to have fruits and vegetables readily available at home to eat, it’s also important to purchase them when they have their fullest flavor.  Who wants to increase their amount of fruits and vegetables if they all taste dull?  If you would like more information about what is in season at different times of the year, I have uploaded a helpful chart to http://hunt.agrilife.org/publications/ or you can stop by the Hunt County AgriLife Extension office and pick up a copy.  

As always, if you have questions, concerns, or just want to chat, please feel free to come by the Hunt County AgriLife  Extension office, 2217 Washington Street, Greenville, Texas, 75401, call (903) 455-9885, or email Sarah.Latham@ag.tamu.edu.  

(Click here for a direct link to the In Season Produce Guide.)