YOUR HEALTH

Eat Green & Go Lean

by Jan Arrant

Do you think you eat well? Think again. The truth is, most of us could do better. A lot better. According to the Centers for Disease Control and Prevention, 87% of us don’t eat the recommended 5-9 servings of fruit and veggies a day. Guilty much?

Eating green is not a diet. It’s a way of life. “With a few small changes, such as a side salad at dinner, a piece of whole fruit with breakfast, or adding extra veggies to your sandwich, you can easily attain the recommended serving goal,” says Methodist Richardson Registered Dietician Jyosna Balakrishnan RDN, LD, CDCES.

Keep this in mind. Fruits and vegetables should take up most of your plate during meals. Dark greens and fruits are rich with antioxidants, loaded with fiber, and will help lower your risk for heart disease. Here’s another bonus. Filling up on veggies can also help with portion control.

If you hated Brussels sprouts as a kid, chances are you still do. Research has shown it can take as many as 10 to 15 tastes before you can appreciate a new flavor. That’s not to suggest you should hold your nose and eat Brussels sprouts until you learn to like them, but you can mask some vegetables in foods you love.

Classic Meatloaf Makeover

Instead of meatloaf made with ground beef, try meatloaf made with 99% fat-free ground turkey, mushrooms, and pureed spinach. The veggies add moisture, flavor, and vitamins. You’ll be eating less meat and getting in your veggies, and chances are you won’t know the difference.

Zoodles of Fun

Here’s another easy substitute. Instead of spaghetti with beef meatballs, try zucchini noodles with turkey meatballs. Switching from beef to extra lean turkey saves saturated fat. “Zoodles,” as they’re known, are fun and easy to make with a simple kitchen device called a spiralizer. Add a low-sugar, no-salt-added marinara sauce and you’ve got a much healthier meal.

Substitute Slice

Craving pizza? No problem. But, instead of pepperoni on a white-flour crust, how about replacing those white processed carbs with a cauliflower crust? Cruciferous vegetables are heart healthy and protect blood vessels against the buildup of plaque. While you’re at it, skip the greasy meat toppings and just add veggies like mushrooms and peppers. Swapping some of the mozzarella for smaller amounts of a more flavorful cheese like Parmesan or using fresh mozzarella instead of shredded, which is lower in fat and sodium, will make your pizza even healthier.

Creative Casseroles

Another good place to hide vegetables is in casseroles. Add finely shredded zucchini or summer squash to your favorite casserole. The mild flavors will blend seamlessly, while boosting important vitamins and minerals.

Move Over Meat Sauce

Are you big on Bolognese? Lighten it up with finely chopped mushrooms. The meaty texture of mushrooms is similar to ground beef, plus they absorb the rich flavors of the sauce.

See? You don’t have to make radical meal makeovers to make a difference. If you ease in to adjusting your eating habits you, will likely find yourself living a healthier lifestyle in no time. You might even lose a few pounds in the process. •

Guided by the founding principles of life, learning, and compassion, Dallas-based Methodist Health System (Methodist) provides quality, integrated healthcare to improve and save the lives of individuals and families throughout North Texas. Twelve hospitals proudly carry the Methodist Health System brand, as owners or through affiliation. More than 50 Methodist Family Health Centers and Methodist Medical Group specialty physician office locations are among the facilities served by the nonprofit Methodist Health System, which is affiliated by covenant with the North Texas Conference of the United Methodist Church. Additional information is available at MethodistHealthSystem.org.

Texas law prohibits hospitals from practicing medicine. The physicians on the Methodist Health System medical staff are independent practitioners who are not employees or agents of Methodist Health System.