As we transition into Fall and then Winter, we can also experience a change in our eating habits. Summer farmer markets are winding down for the season, decreasing availability of fresh, local produce. The cooler temperatures mean there are more root vegetables at the grocery store, but often at the expense of variety in the produce section. A large-scale study from Harvard found that increasing your fruit and vegetable intake (current recommendation: 5 servings per day) is associated with a significantly lower risk of mortality from cardiovascular risk factors, cancers, respiratory diseases, and in general. Using fruit juice and potatoes as the primary source of fruits and vegetables was not associated with this benefit. There are many ways to ensure you get enough vegetables in your diet during the colder months. Here are a few evidence-based recommendations:
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- Find ways to ‘sneak’ vegetables into your meals. Make a soup and fill it with a variety of different vegetables. Try cauliflower rice instead of white rice.
- Need a snack? What about carrots and hummus?
- Stir fry is a quick and easy method to add a variety of vegetables to your meal. You can combine the vegetables with your preferred protein and sauce.
- Try a variety of different preparation methods to find what you like best. Boiling, roasting, grilling, and more – each method can bring out a different flavor in the vegetable.
- “Eat a rainbow” of vegetables. By changing up the type of vegetables/fruits you eat, your body benefits from the different nutrients in each item. It also keeps you from feeling burnt out on a particular item.
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OSU has several workshops and presentations, both upcoming and recorded/available now, related to nutrition:
For November, we collected soup recipes from folks all across campus. What is better than soup on these chilly winter days? Check out these soup recipes below: