Eating healthy on road trips

So many of us will be hitting the road as the weather warms up.  A relative is relocating from one state to another and is on a 29-hour road trip.  Other relatives are headed to the beach on a seven-hour road trip.  Too often those on a road trip push their health to the side and stop at Fast Food places for a quick bite to eat.  Even if one had good intentions to eat healthier a road trip can sabotage your efforts.  My husband showed me a good article on “How to Eat Healthy on the Road” in the AAA World magazine.  Many others have written on this topic.  On your next long road trip, how can you eat healthier?  As Wander Wisdom notes, Once I started bringing my own foods and snacks on trips, I felt noticeably better.  My energy levels were high, I was less hungry and I didn’t have to resort to eating the kind of unhealthy meals I’d never eat at home.

Men’s Journal recommends avoiding the “feel bad” foods.  Skip the juice drinks, deep-fried foods, refined grains like white bread, sugary snacks, and baked goods.  

What are some tips for eating healthier on road trips?

1. Plan your meals ahead of time.

My husband and I study restaurant menus in the city we will be staying at.  We both look for some healthier options on the menu.  A cobb salad or pork chops.  Even a grilled burger with tomato, lettuce and a side salad are good choices.  I loved baked potatoes and baked sweet potatoes are even healthier.  AAA suggests: “type “juices” or “salads” into Apple Maps” for ideas of where to stop nearby.

2.       Pack some healthy snacks

A few years ago, one of my daughters was going to join us on a road trip.  We told her we stop at rest areas for a picnic lunch and she should bring some lunch items with her.  As my husband and I pulled out our usual ham and cheese sandwiches and chips, she pulled out hummus, a fresh green spring mix salad with homemade dressing, whole grain crackers, yogurt, apple slices and peanut butter, cheese sticks, sparkling water, and a homemade granola trail mix.  Luckily for us, she brought enough to share. 

Healthy snacks to pack – who doesn’t love to snack?  We always pack extra snacks on a road trip.  Last week I wrote about eating a handful of nuts a day and on road trips we always bring peanuts or some other nuts as a healthy snack choice.  There are many whole grain chips and crackers to bring to snack on. (See:  Add some whole grain snacks to your day).  Include protein in your snacks to stave off those hunger pains.  Wander Wisdom suggests some healthy snack or light meals to pack for a road trip (adapted). 

• Apple slices with nut butter
• Hummus and mini carrots or pretzels or carrot sticks
• Guacamole and whole grain chips like tortilla chips (make sure the first ingredient is whole corn)
• Dairy: Yogurt – Greek or plain yogurt with granola or fresh fruit
• Dairy:  Cheese sticks or those mini cheeses like Babybel, individual milk boxes, yogurt
• Wraps – choose 100% whole grain wraps with avocado, shredded carrots, hummus
• Nuts – peanuts, almonds, pistachios, cashews, mixed nuts
• Almond or Peanut butter and fruit on crackers or whole grain bread
•  Fresh or dried fruit – apple slices, dried fruit, raisins, bananas, grapes
• Trail mix, granola, nutrition bars, dark chocolate, dry cereal like Wheat Chex and raisins 

      3.       Bring a cooler

We always bring a cooler with us on long road trips.  Not only good for healthy snacks, a picnic lunch, but a cooler is great for storing restaurant leftovers.  Throw in some bottled water for a refreshing cool drink on hot summer days.

4.       Hydrate 

Bring along some water bottles.  Skip the soft drinks at the gas stations and re-hydrate with more water, 100% juice (skip the juice drinks) or milk.  (Milk is mostly water and a good way to get some extra protein and hydrate.)

5.       Seek out the healthy, fresh food.  

Many gas stations now offer an assortment of healthier choices such as yogurt, hard-boiled eggs, nuts, cut up fresh fruit, milk, and freshly made sandwiches.  On a recent road trip we stopped at a gas station.  I bought hard-boiled eggs and fresh fruit.  My husband ordered a sandwich made with whole grain bread, cheese, meat, spring lettuce, and tomato.  He said it was delicious.  So much healthier than most Fast Food meals.  

Conclusion:  

Before heading on a road trip this summer take the time to pack a cooler and pack some healthy snacks.  We keep a bag of non-perishable snacks in the car – a jar of nuts, a box of whole grain crackers.  The cooler is loaded with light lunch supplies so we are ready for our road side picnic.  Take the kids shopping with you before you go and let them choose some healthy snacks to bring along on the road trip.  They are much more likely to eat it if they had some choice in choosing it. 

Sources:  Wander Wisdom , Men’s Journal , handful of nuts a day , Add some whole grain snacks to your day , Wander Wisdom , Babybel , Wraps  Image Sources:  Lunch , Snacks to pack , Road trip food

Enjoy a handful of nuts a day for good health

Are you eating some nuts every day?  When teaching nutrition, I often told my students little habits like eating a handful of nuts a day, can be good for your health.  Some people think healthy eating is giving up things like sweets, chips.  But I emphasize adding healthy foods to your day.  It is easy to add a handful of nuts to your day.  In one nutrition class I was teaching, I was talking about eating some nuts every day.  I looked over and a student had a can full of nuts and was munching away on them.  This student could afford the calories in more than a handful of nuts and he always brought to class some nutritious snack.  This week both my sister and my daughter sent me some good articles on nuts and I thought it would be good to discuss how healthy nuts are.  

What are some health benefits of eating nuts?

Nutrition:  nuts are loaded with vitamins, minerals, are low in carbs and the fat in nuts is a heart healthy fat.

• Minerals:  Nuts “have an optimal nutritional density with respect to healthy minerals, such as calcium, magnesium and potassium”.  Unsalted nuts are low in sodium.
• Protein:  nuts are a good source of protein.  (Not the high-quality protein in eggs or cow’s milk but a good source.  See:  How can you add some high-quality protein foods to your day? )   
• Fats in nuts:  Nuts are high in fat content such as 46% in cashews and pistachios and 76% fat in macadamia nuts.   But this fat is considered a healthy fat as it is low in saturated fats and high in monounsaturated fats and polyunsaturated fats.  Nuts are a good source of the healthy Omega-3 fats that can reduce one’s risk of heart attacks and strokes.  Walnuts are a particular good source of the healthy fat called ALA.  NIH notes, the fat in nuts, especially walnuts, “is likely to be an important contributor to the beneficial health effects of frequent nut consumption”.
• Fiber- so many Americans have diets low in fiber and nuts are a good way to add some fiber to your day.  Fiber in your diet helps you feel full and eat less.
• Antioxidants – those healthy chemicals found in foods.  Nuts provide about 8 different antioxidants “that help prevent cancer and avoid osteoporosis”. 

Heart Healthy

The Mayo Clinic says, “eating nuts as part of a healthy diet my be good for the heart”.  How do nuts help your heart?  According to the Mayo Clinic, eating nuts can:

• Improve the health of your arteries
• Reduce inflammation
• Lower the risk of blood clot that can lead to a heart attack or stroke
• Lower bad cholesterol levels (LDL cholesterol).  Eating nuts a few times a week can lower your bad cholesterol and lower your triglyceride levels.  (See:  How to lower your bad cholesterol )

Diabetes

Eating nuts may help manage diabetes.  How?  Because nuts provide protein, fat, magnesium and fiber, nuts help fill you up and help manage blood sugar levels.  Nuts are also low in carbs which means they have little effect on blood glucose levels. 

Weight

Nuts are higher in calories than many other foods.  However, adding a handful of nuts to your day will not add on the pounds.  Why?  For one the fat in nuts helps you feel full as does the fiber.  “Studies have even found that people who eat nuts frequently are at a lower risk of gaining weight than those who seldom eat nuts”.

Calories

Watch the calories in nuts as they are higher in fat than many foods.  I recommend a “handful” as a serving so you limit the number of calories.  One-fourth cup of mixed nuts provides:

• Calories:  165
• Protein:  4 grams
• Fat:  16 grams
• Carbohydrates:  4 grams
• Fiber:  3 grams
• Sugar:  0 grams

Roasted or raw?  Is one healthier?

Dietitian Patricia Bannan says that “roasting nuts changes their flavor, texture, aroma, and mouthfeel.  It makes the nuts crunchier, and can even make them a bit easier to digest.”  But you may prefer raw instead of roasted.  Any nutritional difference?  Not much.  Roasting may slightly reduce some antioxidants and vitamins.  Both raw and roasted nuts are loaded with good nutrition so choose which one you like.  If you are watching your calories, you may want to avoid nuts roasted in oil as this can add extra calories. 

How to add some nuts to your day:

• Enjoy some as a snack.
• Grind some up and add to your morning oatmeal or other cereal
• Sprinkle them on fruit or green salads
• Sprinkle some on your yogurt
• Grind some and add to your smoothie
• Enjoy some nut trail mix

Looking for some walnut recipes?  Walnuts.org has a wide variety of ways to add some walnuts to your day from Walnut Carrot Cake Muffins to California Walnut Oatmeal Raisin Cookie . 

Conclusion:  On a road trip and stopping at a gas station?  Grab a small bag of peanuts or other nuts for a nutritious boost to your day.  In your lunch, pack a handful of nuts for an afternoon or morning snack.  Enjoy cracking walnuts, then enjoy 3-4 shelled walnuts a day.  Boost your health this week by adding a handful of nuts to your day.  For a fun dessert, I like some peanut M&M’s.  I add some peanuts to my day and some chocolate. 

 

Sources:  Nuts, fat content , NIH , Fiber , antioxidants, Mayo Clinic , Eating nuts , magnesium , carbs , Studies , mixed nuts , Dietitian, nutritional difference , day, Walnuts.org ,  Walnut Carrot Cake Muffins , California Walnut Oatmeal Raisin Cookie , cracking   Image Sources:  Benefits of walnuts , Walnut Pear Avocado Bowl , Nuts for better health

 

Walnut Pear Avocado Bowl

Dressing:

• ¼ cup lime juice
• ¼ cup loosely packed fresh cilantro leaves
• 2 Tablespoons water
• 1 ½ Tablespoons canola oil
• 1 ½ Tablespoons canola oil [listed 2x in recipe online.  Unclear why.]
•  ½ firm but ripe red Anjou pear, peeled and cubed
• 1/4^th of a firm but ripe avocado
• Freshly ground pepper to taste

Bowl

• 3 cups precooked chilled quinoa
• 2 cups small torn pieces of curly kale
• ½ cup small thin slivers of red onion
• 1 large firm but ripe red Anjou pears, cored and slices
• 1 ¼ of firm but ripe avocado, cut into bite-size pieces
•  ¾ cup of very coarsely chopped California walnuts, toasted
• Torn fresh cilantro leaves for garnish

Directions

1. Puree all dressing ingredients except pepper in a small blender until smooth.
2. Place quinoa in a large bow and drizzle with dressing.  Stir to coat, then stir in kale and pepper.
3. Place a slightly heaping ¾ cup of quinoa mixture into 6 bowls.  Top each with 1/4^th of a sliced pear, 1/6^th of the diced avocado, 1 and ½ Tablespoons red onion and 2 Tablespoons of walnuts.  Garnish with cilantro leaves. 

How does vitamin C keep you healthy?

Are you getting your daily vitamin C?  Growing up everyone had juice glasses in their homes and almost everyone drank some real, 100% juice for breakfast.  This could be orange juice, tomato juice or grapefruit juice.  Now, juice glasses are a rarity in people’s home.  And, rather than real, 100% juice, the people that do drink “juice” often choose a fake juice or a fruit drink that contains little or no juice.  But you do not have to drink juice to get enough vitamin C.  Many fruits and vegetables are rich in C.

What is vitamin C?

 Vitamin C is an essential vitamin that is also known as ascorbic acid.  What does “essential” mean?  It means your body does not make vitamin C and you need to “eat it to get it”. Since it is water-soluble vitamin, your body does not store it and you should eat some vitamin C rich foods every day. 

How does vitamin C help keep you healthy?

Some people hear “vitamin C” and they think of colds.  And vitamin C does help your immune system but it has so many roles to play in your body including helping keep your skin, bones, and eyes healthier. 

•  Fighting disease and protecting your cells
• Antioxidant – vitamin C is an antioxidant, a chemical that is good for you.  Vitamin C helps protect your cells from damage that can “increase signs of aging”.  
  

•  Good for your eyes

• Vitamin C may “help ward off cataracts … and slow the progression of age-related macular degeneration”.  Both cause vision loss in older adults. 

• Healthy skin
• Want healthy skin?  Then eat foods rich in vitamin C as vitamin C helps our bodies boost collagen production.  To make collagen, your body needs vitamin C. A study by NIH indicates that improving your vitamin C status may help prevent wrinkles as you age because vitamin C helps with collagen formation.  Vitamin C not only supports collagen production, it helps stimulate collagen production.  Vitamin C also protects your skin from damage from the sun.  Kind of like a natural sunscreen.

•  WebMD notes, “Research suggest that people who eat more vitamin C have fewer wrinkles”.

• Vitamin C helps your body absorb iron

• I like to ask my students what should you add to a breakfast of Cheerios to help absorb the iron in Cheerios?  I get a lot of answers like “milk”.  Milk is good for you but it will not help you absorb iron.  The correct answer is foods rich in “C”.  Adding strawberries or some sliced bananas to Cheerio or drinking a glass of real, 100% juice are good ways to help your body absorb the iron in foods.
  

• Vitamin C helps your wounds heal

• Cut yourself?  Add some more “C” to your day.  How about those creams you put on your skin that contain vitamin C?  They help too.  The topical creams made with “C” can help “slow signs of aging, reduce dark under-eye circles and even bolster the effects of sunscreen”.  One study also showed applying a topical vitamin C gel helped with reduction in formation of scars.

• NIH states,   Of all the effects of vitamin C on skin health, its beneficial effect on wound healing is the most dramatic and reproducible.  Why?  Because vitamin C helps collagen production that is needed when wounds heal. 

• Other benefits of vitamin C

• Although vitamin C may not prevent heart attacks, studies have shown vitamin C “may help protect arteries against damage”.  

•  Cancer - vitamin C helps prevent some cancers and may lower your risk of cancers of the “breast, colon and lung cancers”.

 

• How much vitamin C do you need each day?

• Adults 18 and over
• Men:  90 mg/day
• Women:  75 mg/day

• A female student in my nutrition class noted her vitamin C intake was 80 mg a day.  She asked if she needed to cut back on vitamin C foods in her diet.  Absolutely not.  The amounts recommended per day “are a minimum to prevent deficiency … and some experts believe the recommendation should be higher”.  If you eat more vitamin C than your body needs, your body gets rid of the excess.  Note:  Smokers need more “C”, an extra 35 mg a day.

• What foods are rich in vitamin C?
  

 

o   Fruits and veggies are the way to add “C” to your day.  If getting your “C” from juice, be sure it is real 100% juice.    

o   Citrus fruits – a great way to get your daily dose of vitamin C is from citrus fruits.  Enjoy a glass of 100% OJ or grapefruit juice at breakfast.  Or a half grapefruit or an orange.  Be sure the juice is real juice and not a fake juice drink (see Are you drinking real juice or fake juice?).     

o   Peppers – red bell and green peppers are loaded with vitamin C.  In fact, “a cup of chopped red bell pepper contains nearly three times mor vitamin C than an orange – 190 mg.)   And red bell peppers are a great source of vitamin A, another vitamin that promotes eye health. 

o   Broccoli – some people aren’t fans of broccoli but it is a good source of vitamin C.  It is also low in calories at about 30 calories per serving. 

o   Strawberries, cantaloupe, watermelon, honeydew – all provide good amounts of vitamin C. 

o   Tomatoes – not just fresh tomatoes but foods made with tomatoes like salsa, spaghetti sauce, and tomato soup. 

o   Other vegetables – enjoy a baked potato, some cauliflower, Brussels sprouts, cooked cabbage, cooked spinach – NIH indicates these are all good sources of vitamin C. 

Conclusion:  Are you getting the vitamin C your body needs? Do you eat a vitamin C rich food every day?  Is the juice you are drinking real juice or a fake juice?  Every morning I drink a glass of real OJ or real grapefruit juice as I want my daily “C”.  We also try to buy our juice in a glass container or a paper container to help get some of the plastic out of our diet.  (See:  How much plastic are you eating? ) Summer is coming and so many fresh fruits will be available.  Most people love watermelon and that is a great way to add some “C’ to your day and your kid’s day.  Find some vitamin C rich foods you like and be sure to include them in your day, every day.  Your body does not store vitamin C and it does not make vitamin C.  You and your children need vitamin C rich foods in your diet every day.  

 

Sources:  roles , damage , may, age-related macular degeneration , collagen production , NIH , notes , Cheerios , topical creams , states ,  heart attacks , cancers , need , Smokers , fact , broccoli , Strawberries, cantaloupe , salsa , Other vegetables , good sources , How much plastic are you eating?    Image Sources:  Vitamin C , Vitamin C Skincare   , Vitamin C Foods

Is Greek yogurt good for you?

Go to the grocery store and you will see hundreds of varieties of yogurt to choose from.  For years eating yogurt was a popular fad.  And that was great as yogurt is a great health food.  But lately, my husband says there are less and less varieties of yogurt to choose from.  Many of the flavors we love are getting harder to find.  Sad, as this means people are eating less yogurt and may be substituting yogurt for some foods that are far less nutritious. When students in my class analyze their diet recall there is almost two nutrients they are low in, calcium and vitamin D.  These are two nutrients that most yogurts are a great source of.  If you have been cutting back on your yogurt intake, it would be a great time to add some yogurt back to your day.

What is Greek yogurt and how does it differ from regular yogurt?

According to WebMD, “Greek yogurt has been strained to remove extra liquid and whey.  The result is a thicker, denser final product with a higher concentration of protein and probiotics”.  Since the whey is removed, much of the lactose (natural milk sugar) is also removed.  As a result, Greek yogurt has less lactose sugar than regular yogurt. 

What are some of the health benefits of Greek yogurt?

• Protein – Greek yogurt is made from cow’s milk and thus contains a high-quality protein found in cow’s milk, casein.  Eggs are the gold standard for protein quality, but cow’s milk protein comes in second place.  Most people don’t realize it, but cow’s milk has a higher quality protein than meat.  And Greek yogurt has almost double the protein of regular yogurt, about 19 grams of protein in a cup (8-ounce) serving.
• Healthy Bones – for healthy bones you need calcium and vitamin D.  As noted above a lot of people are eating diets low in calcium.  To eat healthy, one should have a serving of cow’s milk dairy at every meal.  Yogurt is a great way to add some dairy to a meal.  Children and adults need bone-building calcium every day.  Kids 4-8 years need 1,000 mg of calcium a day, teenagers 1300 mg a day and adults about 1,000 mg a day.  Yogurt packs in the calcium as 8 ounces of yogurt provides over 400 mg of calcium.   Most yogurts aren’t in 8-ounce containers but 6 ounces or less.  We try to buy yogurt in at least 6-ounce containers, as I want all the calcium I can get from yogurt.  Yogurt can also be a good source of vitamin D.  Like cow’s milk, many yogurts are fortified with vitamin D.  But check the label to be sure vitamin D has been added.
• Digestive health – who knew that our gut contains “good” bacteria.  Bacteria that are actually beneficial to your health.  Yogurt, including Greek yogurt contains live bacterial cultures often called probiotics.  These “good bacteria keep you healthy by supporting your immune function and controlling inflammation”.  One study found that eating yogurt can reduce visceral fat (stomach fat) and improves your gut microbiome.
• Heart health – what does eating yogurt have to do with your heart?  Eating yogurt can lower your cholesterol and triglyceride levels and this can reduce your risk of heart disease. 
• Lower diabetes risk – Type 2 diabetes is on the rise in America.  Eating some yogurt may help you reduce your risk of developing type 2 diabetes.  A Harvard study “found that a daily serving of yogurt was linked to an 18% lower risk of type 2 diabetes”.     
• Healthy body weight – the protein in yogurt helps you feel full longer after a meal.  Yogurt may help you lose weight and body fat. One study found that eating yogurt helped lower body weight, lead to a smaller waist circumference, and lower body fat overall.  
• Good nutrition – Greek yogurt is loaded with many vitamins and minerals including:

• Iodine that promotes a strong immune system and good thyroid function
• Vitamins A, D and B12.  (Animal foods naturally provide vitamin B12.  Not all plant-based milks are fortified with B12.).  Note: only some brands of Greek yogurt are fortified with vitamin D.  Check the label to see if the yogurt has vitamin D.  If not, be sure to have other sources of vitamin D in your diet and go outside for some “D”
• Minerals including calcium (as noted above) and potassium, phosphorus and some magnesium

 

Is yogurt a good for muscle recovery after you exercise?

Post-exercise you want to eat some foods with protein and carbs.  Yogurt is a great choice for protein as the casein in yogurt provides a very high-quality protein.  Also, the protein in yogurt is a “bio-available protein that may promote muscle repair and recovery especially for those involved in resistance training.”  Greek yogurt is a good choice as it is higher in protein than regular yogurt. 

Is Greek yogurt good for everyone? 

People with allergies to cow’s milk should avoid yogurt.  However, those with lactose intolerance may find they can tolerate some yogurt.  As noted above, Greek yogurt has less lactose than regular yogurt and less lactose than milk.  Those healthy bacteria in Greek yogurt actually help breakdown some of the lactose so it is more easily digested.  Although not a Greek yogurt, Fairlife makes a lactose free yogurt that is made with real cow’s milk.  Their yogurt is also a good source of protein. 

Conclusion:  If you haven’t tried yogurt, enjoy some this week.  Find a brand and flavor you like.  One of my students brought some yogurt to class and was making a face after every spoonful.  She said she just didn’t like the taste. But other students recommended other brands and flavors.  The following week she was enjoying a yogurt flavor she liked.  If you were a yogurt eater but have cut back for some reason, this is a good time to add it back to your daily routine.  My daughter brings a yogurt to work to have as a snack every day.  In a hurry, then add some yogurt to a smoothie.  By adding some yogurt to your day, you add some good nutrition to your day. 

Sources:  WebMD , casein , protein , bone-building , probiotics , study, yogurt, Harvard study , One study , Iodine , protein , promote muscle repair and recovery , lactose , Fairlife   Image Sources:  Health benefits ,  Greek yogurt , Yogurt parfait

Can you name a healthy vegetable?

Vegetables, just say this word and people have some strong reactions.  Some people love vegetables and others not so much.  Last week I wrote about bananas, such a healthy fruit (See:  Enjoy bananas for good health ).  I always have a banana a day and even bring bananas with us on road trips to be sure I can eat a banana.  What about vegetables?  Some of my nutrition students ate few or no vegetables.  When they did their diet recalls, their “vegetable” was often a slice of lettuce on a burger.  Recently I was in Subway and watching a woman order subs for her kids.  She ordered a 12-foot sub with meat and cheese and a lot of mayonnaise.  When it came time for the vegetables to put on the sub, she stated her son didn’t like vegetables.  Not a one, not even a few slices of lettuce.  Pretty sad as Subway actually offers quite a choice of veggies to put on a sub.  When I go to Subway, I ask for just about every vegetable they have except the hot peppers.

Americans are really lacking in their veggie intake.

Many times, I have written about 5 A Day – eating at least five fruits and vegetables a day.  CDC notes that only 1 in 10 adults eat the recommended number of vegetables a day.  This means 9 out 10 people are short on veggies.  CDC also notes only 12% of adults eat the recommended amount of fruit.  This is concerning as CDC states, “Eating a diet rich in fruits and vegetables can help reduce the risk of many leading causes of illness and death, such as cardiovascular disease, type 2 diabetes, some cancers and obesity”. 

How much is enough?  The recommendation for women is 2.5 cups of vegetables a day and for men it is 3.5 cups of vegetables a day.  I don’t measure my intake in “cups” but servings.  I try to be sure I get some vegetables at lunch and dinner.  My husband is big on 2 servings of vegetables at dinner which is a good habit to have.

What is the healthiest vegetable?

My sister sent me a good article on the healthiest vegetable.  I was curious as to which vegetable they would choose.  But then they didn’t choose one vegetable as they noted there isn’t one “best vegetable” but a lot to choose from. 

• Dark leafy greens – skip the iceberg lettuce and choose the darker greens like spinach.  Why?  The darker the color the healthier the leafy green.  Dark leafy greens are rich in vitamins A (as beta carotene) and K, provide some calcium and lots of those healthy antioxidants. 
• Cruciferous vegetables – these include broccoli, cauliflower, Brussels sprouts, cabbage, Bok choy, asparagus and more.  Soon in our area, the local farmers will have fresh asparagus.  Not only do these vegetables provide fiber and antioxidants they provide a compound known to reduce the risk of cancers such as colon cancer.
• Starchy vegetables – include white and sweet potatoes, corn, acorn and butternut squash, and peas.  Starchy vegetables can provide fiber, antioxidants and many vitamins and minerals. Your body breaks down this starch into glucose.    Diabetics need to be aware of this and may need to watch the amount of starchy vegetables they eat.  Athletes love starchy vegetables as all that glucose in starchy vegetables can fuel their workouts.  A runner at my gym said that they were in a 10K race and one of the refueling stations offered small cooked potatoes dipped in salt.  This was to refuel the runners with some starch for the glucose and salt for the electrolytes.  (See:  Sports Nutrition ).  
• Bell peppers -   choose yellow, green or red bell peppers as all are healthy.  Red peppers are especially healthy as they have higher content of antioxidants.  But all bell peppers provide a lot of healthy nutrients including vitamin C.  Eat a half cup of peppers and you get your vitamin C needs for the day.  Peppers are loaded with vitamin A which is good for vision, your immune system and cell growth.  Peppers also provide folate, vitamin B6, vitamin E and fiber.  Yellow peppers are loaded with lutein which is good for eye health.

• Carrots – one of my favorite vegetables.  So easy to eat, pack in a lunch and add to a salad.  My sister’s health educator told her to eat some baby carrots for lunch everyday and I started the same habit.  Both my grandparents grew carrots in their gardens and I grew up eating and enjoying carrots.  WebMD notes:  Carrots are rich in nutrients that promote your health.  They contain antioxidants, which may help protect your cells from damage and prevent conditions like cancer and heart disease.  Carrots are loaded with vitamin A (in the form of beta carotene).  Vitamin A is great for eye health and helps prevent night blindness.  Going on a road trip at night, enjoy some carrots before you drive.  Eating carrots may help lower the risk of prostrate, colon and stomach cancer.  Trying to lose weight?  Enjoy some carrots as they are low in calories and they provide fiber to fill you up.

Conclusion:  Are you getting enough vegetables in your diet?  Try different vegetables and try preparing vegetables in different ways and in new recipes.  Packing a lunch?  Baby carrots are easy to add but so are some cut up strips of bell peppers.  Stopping at a fast-food place for lunch?  Find a place that offers some vegetables to put on your burger or sandwich. Even some lettuce and a slice of tomato are helpful to add.  Instead of chips, chose a package of carrots and celery that many places offer.  Dinner?  Be sure at least one vegetable is served and 2 vegetables are even better.  My husband’s mother always served 2 vegetables at dinner. When I told my students to eat 2 vegetables at dinner some were shocked.  That was quite a stretch for the ones eating only a slice of lettuce once a day on a burger.  This summer I like to grow green bell peppers on our deck.  So easy to do.  It is rewarding to go out to the deck, pick a fresh green pepper to add to our dinner salads.  I had a student that was in to growing microgreens.  He was so proud of his “crop” of vegetables and he found a great way to add some nutrition to his day.

Sources:  CDC states , How much is enough? , What is the healthiest vegetable? , include , Bell peppers , WebMD notes    Image Sources:  bell pepper mix , Healthy Food , Baby carrots