1. What is a healthy breakfast?
2. What is a healthy lunch?
3. What is a healthy dinner?
4. How much should I weigh?
5. How many calories should I be eating?
6. What is the best way to lose weight?
7. How can I keep my weight loss goal in mind and stay motivated?
8. What is a healthy weekly weight loss?
9. How to set weight loss goals and make them happen
10. How to keep a food diary, and why it is essential to successful weight loss
11. Are all fats bad for you?
12. Are saturated fats bad for you?
13. Are unsaturated fats good for you?
14. Are carbohydrates bad for you?
15. Is fiber good for you?
16. How to read nutrition/food labels
17. How to plan your weekly menus
18. Why should I eat less salt?
19. What do the sodium (salt) numbers mean on food labels?
20. What is The Mediterranean Diet?
21. Why eating vegetables is good for you
22. Why eating fruit and nuts is good for you
23. Why are cereals and whole grains good for you?
24. What are legumes, and why are they good for you?
25. Why is eating fish good for you?
26. Which fats and oils are good for you?
27. Are dairy products good for you?
28. Which meats should I not eat?
29. Is drinking alcohol good for you?
30. Is it important to measure your ingredients?
31. Are snacks good for you?
32. How to choose the right portion size
33. Can you lose weight with a smaller plate?
34. Eat healthier by cleaning out your pantry
35. Which oils and fats should I keep in my pantry?
35. Which oils and fats are good for you - and when should I use them?
36. Which carbohydrates are good for you?
37. What is the best chicken or turkey for you?
38. Are dairy products good for you?
39. Which nuts and seeds should I eat?
40. Is red meat like beef or pork bad or good for you?
41. Is eating dessert good or bad for you?
42. Is drinking soda bad for you?
43. Is drinking coffee bad for you?
44. How can healthy food taste good? Part 1
45. How can healthy food taste good? Part 2
46. How to eat healthy while eating out
47. Are vitamins and supplements necessary to eat healthy?
48. How to eat healthy while traveling
Getting more veggies in your diet is one of the basics of the Mediterranean Diet. The best part is that it's the one thing you can't get too much of. (You'll never hear your doctor say, "Hmm, my lab tests show that you've been getting too many carrots.")
of the research on vegetables in the diet is focused on the antioxidants
abundant in everything from asparagus to zucchini. It is now clear
that that you cannot get the same benefit from taking those vitamins,
minerals and antioxidants in pill form (J Nutr http://www.nutritionj.com
/content/6/1/10)(Am J Clin Nutr 2006;84:880-87)(JAMA 2009;301:E1-E13)(Cochrane D Sys Rev no. 2 art. no.:CD007176(2008)). Recent studies show no benefit from taking supplements but getting the same vitamins from vegetables is pretty powerful. Each additional serving of fruit and vegetables per day reduces your risk of heart disease by 4%. That's huge! But it's not just about heart disease. Putting more veggies on your plate has been shown to reduce the risk of multiple types of cancers. Add to this that research also shows a clear weight loss benefit.
Maybe you're like my patients who say, "But I just don't like vegetables." They are quite sincere when they say this. When I ask if there are any veggies they will eat I always get a response. They will say, "Oh, I do like squash," or "Tomatoes and lettuce are fine." I keep asking and they keep coming up with ones that they will eat. I generally stop around 7 or 8 different veggies even though they said they wouldn't eat them because they "just don't like vegetables."
This is how you should get started. Make a list. What do you like? After you've done that, make a list of recipes you love. For instance, I will have patients say they don't like carrots, but when I ask about a particular recipe like Candied Carrots they will say, "I love those, but they're only for Thanksgiving." Of course there's no recipe that's just for a single day of the year, especially if it's veggies. Find the recipes you love, put the ingredients on your grocery list and get what you need the next time you are at the grocery store.
Plan on an extra helping for dinner. Buy enough when you are at the grocery so that you can make extra. It's just as easy to double the servings of Green Beans Almondine as it is cooking a single batch. It won't add many calories and they'll fill you up. You'll be healthier and there is excellent research to show that you'll be far more satisfied.
Keep in mind that vegetables aren't just for dinner. You can pile as many veggies on your sandwich at lunch as you want: lettuce, tomatoes, cucumbers, green peppers, red peppers, onions, mushrooms, sprouts.... The list is endless and every day your sandwich will be an adventure.
Making vegetables part of your life as snacks is another great way to eat more. There's fantastic research that shows how satisfying this can be. Simple changes in just one of the foundation areas of a Mediterranean style diet can have a profound impact on your weight and long term health. Make the produce section at the grocery store your first stop.