Enjoy the Taste of Eating Right
"Most people know that a healthful diet rich in plant foods reduces the risk and improves outcomes of chronic diseases like cancer, diabetes, hypertension, heart disease and obesity, but what they often don’t know is how delicious, satisfying and affordable this way of eating can be," says Nancy Oliveira, MS, RD, LDN, Outpatient Dietitian at Brigham and Women’s Faulkner Hospital. She and colleague Ericka Stachura, RD, LDN, offer one-on-one nutrition coaching, cooking classes, supermarket tours, and healthy eating lectures to expose people to foods they may have never tried and how to incorporate them seamlessly into everyday meals.
The Nutrition Clinic suggests these tips to maximize flavor:
- Herbs and spices are rich in disease-fighting phytonutrients and antioxidants. Sprinkle cinnamon or pumpkin pie spice on oatmeal, Greek yogurt and even coffee to enhance sweetness. Add mild-tasting sodium-free spices like garlic powder, onion powder, cumin, paprika, turmeric, and curry to savory dishes like pasta, rice, casseroles, stir-frys, and roasted vegetables.
- Make a sodium-free marinade for meat, fish or vegetables with 4 tablespoons of olive oil, 2 tablespoons balsamic vinegar, and 2 teaspoons honey or Stevia to taste.
- It’s not uncommon for people to avoid fruits or vegetables because of one bad experience with a sour orange or tough-to-chew asparagus. Visit www.fruitsandveggiesmorematters.org for handy tips on buying fresh produce in-season, storing them properly, and eating them at their peak ripeness to improve your chances of getting a delicious bite! Also try dried fruits and frozen fruits and vegetables that are rich in nutrients but offer more consistent flavor.
- Cooking vegetables with dry heat (roasting, baking) instead of wet heat (steaming, boiling) enhances their natural sweetness. Brush chopped carrots, cauliflower, Brussels sprouts, sweet potatoes, asparagus or broccoli with olive oil, sprinkle with herbs and spices, and roast in a 400 F oven for 30-40 minutes.
To make a nutrition counseling appointment or for information on healthy eating events at Brigham and Women’s Faulkner Hospital’s Nutrition Clinic, call 617-983-4455 or email BWFHNutritionClinic@partners.org.