{"id":8298,"date":"2022-08-24T19:54:00","date_gmt":"2022-08-24T23:54:00","guid":{"rendered":"http:\/\/www.foodmedcenter.org\/?p=8298"},"modified":"2022-08-25T12:09:11","modified_gmt":"2022-08-25T16:09:11","slug":"tips-increase-vegetable-consumption","status":"publish","type":"post","link":"https:\/\/foodmedcenter.org\/es_do\/tips-increase-vegetable-consumption\/","title":{"rendered":"Tips to Increase your Vegetable Consumption"},"content":{"rendered":"
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1.\u00a0\u00a0\u00a0 Join Something:<\/u><\/b> How about joining an organic buying club or a Community- Sponsored Agriculture (CSA) program to support a local farm and get a share of the produce? Along with green markets, these programs offer easy ways to access locally grown foods. You can start by sharing a membership with neighbors and alternating pickups. Go to www.localharvest.org<\/a> and put in your location to find a club in your area, or try one of the following:<\/p>

–\u00a0\u00a0\u00a0 https:\/\/www.ams.usda.gov\/local-food-directories\/farmersmarkets<\/a> \u00ad for a list of more than 4,300 farmer\u2019s markets currently operating in the United States.
–\u00a0\u00a0\u00a0 www.eatwellguide.org<\/a> \u00ad to find food that is healthful, humane, better for the environment, and that supports family farmers in your neighborhood and when you travel.
–\u00a0\u00a0\u00a0 https:\/\/www.ams.usda.gov\/local-food-directories\/csas<\/a> \u00ad for information about and listings of Community Supported Agriculture programs.<\/p>

Grow Your Own Vegetables or Start a Community Garden:<\/u> A great way to get locally grown, healthy produce is to grow your own. Depending on where you live, you\u2019d be surprised at how many different types of vegetables you can grow right in your own backyard. Here is a checklist to help you start a Community Garden: http:\/\/www.letsmove.gov\/community-garden-checklist<\/a>. Also, take a look at the list below:

Starting Up:
<\/b>According to Craig Jenkins-Sutton, co-owner of Topiarius Urban Garden and Floral Design (www.Topiarius.com<\/a>), there are four steps to creating an urban vegetable<\/span> garden:
\u2013\u00a0\u00a0\u00a0 Choose the site: Make sure the spot you choose gets at least six hours of sunlight each day. Preferably the location will also have easy access to water and be protected from strong wind.
\u2013\u00a0\u00a0\u00a0 Assess and build the soil: Testing the soil to understand what it needs is an important step. Many garden centers have test kits you can purchase for this purpose. Use the results to guide you as you make the appropriate adjustments. The soil in many urban areas may contain contaminants. If this is the case, it might make sense to build raised beds and bring in organic soil.
\u2013\u00a0\u00a0\u00a0 Identify sources for seeds or plants. This is becoming much less difficult as many seed companies are offering so many options. Purchasing starter plants is still a bit more difficult. Try asking at local farmers markets and garden centers, or research local garden clubs, many of which have spring plant sales.
\u2013\u00a0\u00a0\u00a0 Research and locate organic gardening products for both pest control and fertilizer. Please understand that many of these products will have application warnings and can still be harmful.<\/p>

Here are a few additional web sites to review:<\/p>

–\u00a0\u00a0\u00a0 Burpee (www.burpee.com<\/a>): A family-owned gardening and seed company that\u2019s been around since 1876.
–\u00a0\u00a0\u00a0 Renee’s Garden (www.reneesgarden.com<\/a>): Seeds in unique packets, including watercolor fronts and planting instructions. Also sells organic seeds.
–\u00a0\u00a0\u00a0 Planet Natural (www.planetnatural.com<\/a>): Provides quality natural and organic products, including fertilizers, seeds and gardening equipment.
–\u00a0\u00a0\u00a0 Seeds of Change: (www.seedsofchange.com<\/a>): Extensive range of open-pollinated, organically grown, heirloom and traditional vegetable<\/span>, flower and herb seeds.
–\u00a0\u00a0\u00a0 Smith & Hawken (www.smithandhawken.com<\/a>): High-quality but expensive gardening products.
–\u00a0\u00a0\u00a0 Garden\u2019s Alive: (www.gardensalive.com<\/a>): Environmentally responsible pest control.<\/p>

2.\u00a0\u00a0\u00a0 Chop It Up and Have It Ready:<\/u><\/b> Cut up vegetables such as onions, broccoli, peppers and asparagus in advance. Put them in pre-portioned containers and store them in the fridge. You can put veggies in any dish you make: scrambled eggs, saut\u00e9ed chicken or beef, and on any sandwich. If you don\u2019t like raw vegetables that\u2019s fine. Cook them in a bit of oil until you find the taste you like. That\u2019s key \u2013 making sure that you use vegetables you enjoy.<\/p>

3.\u00a0\u00a0\u00a0 Restaurant Ordering:<\/u><\/b> We eat out a lot, and we can easily add more vegetables to our restaurant food with the following tips<\/span>:
–\u00a0\u00a0\u00a0\u00a0\u00a0 Check out the menu online before you go so you know what types of veggies the restaurant has on hand. Pick a few that you like; you can even call and ask how they\u2019re prepared. Try to get the kitchen to make them just how you like them.
–\u00a0\u00a0\u00a0\u00a0\u00a0 Top all your dishes with finely chopped (cooked or raw veggies). For instance, if you order a grilled chicken sandwich, you can asked for chopped (raw or cooked) broccoli on top.
–\u00a0\u00a0\u00a0\u00a0\u00a0 Include veggies in your dishes whenever possible. For instance, when you\u2019re ordering an omelet.
–\u00a0\u00a0\u00a0\u00a0\u00a0 Ask for steamed vegetables as a side dish.
–\u00a0\u00a0\u00a0\u00a0\u00a0 If you\u2019re dish comes with two \u201csides,\u201d ask for two servings of veggies \u00adeither two of the same or two different ones.

<\/u>4.\u00a0\u00a0\u00a0 Partially Prepared:<\/u><\/b> Buy bags of pre-washed lettuce (try for organic), broccoli and cauliflower florets, or pre-cut mix<\/u>ed vegetables. Check out the salad bar to stock up on other pre-cut veggies. Yes, this can be more expensive, but it still costs less (and is a lot healthier) than ordering from a fast-food restaurant. You can also try veggies that don\u2019t require too much preparation, such as baby carrots, celery and cherry tomatoes.<\/p>

5.\u00a0\u00a0\u00a0 Put Them in Front:<\/u><\/b> Most people put their vegetables out of sight in the vegetable<\/span> crisper drawer of the fridge (which provides increased air circulation and minimizes drying) to keep them fresher longer. But the problem is that you can forget you have them, which defeats the entire purpose. Keep them where you can see them so that you can grab them on the go for a snack and remember to use them when you\u2019re preparing a meal.<\/p>

6.\u00a0\u00a0\u00a0 Buy Garlic and Fresh Herbs and Spices:<\/u><\/b> Learn how to cook your vegetables with flavor. Seek out fresh herbs such as basil, dill and parsley, and spices such as oregano, salt, pepper, curry powder, cumin and especially fresh garlic. Not only does garlic make almost any\u00a0vegetable<\/span> taste amazing, it\u2019s an excellent source of manganese, a very good source of vitamin B6<\/sub> and vitamin C and a good source of selenium. Chopping garlic releases the enzyme that activates its phytochemicals. Cooking it too much, however, destroys that enzyme, so chop garlic and let it rest for about 10 minutes while you prepare other ingredients, then add it toward the end of the cooking process.<\/p>

7.\u00a0\u00a0\u00a0 Learn to Cook Great Veggies:<\/u><\/b> There are several databases that offer healthful vegetarian (and vegetable<\/span>) recipes, and they\u2019re free online.<\/p>

–\u00a0\u00a0\u00a0 Allrecipes.com (www.allrecipes.com<\/a>): Go to the search box and put in” healthy” and “vegetarian” or “vegetables.” Or you can click on the Healthy Living tab on the left. The site also has an Ingredient Search, so you can pick your favorite veggies and get recipes to match. All recipes are submitted by users and include ratings and nutritional information.
–\u00a0\u00a0\u00a0 Myrecipes.com (www.myrecipes.com<\/a>): Provides recipes from magazines and cookbooks you love and trust, including Cooking Light, Southern Living, Sunset, Coastal Living, Real Simple <\/i>and Health.
<\/i>–\u00a0\u00a0\u00a0 Food Network ( www.foodnetwork.com<\/a>): Click on the Healthy Eating tab on the top navigation bar.
–\u00a0\u00a0\u00a0 EatingWell (www.eatingwell.com<\/a>): A Vermont-based Web site and magazine.
–\u00a0\u00a0\u00a0 Epicurious.com (www.epicurious.com<\/a>): Go to the Recipes & Menus tab and select Healthy.
–\u00a0\u00a0\u00a0 Centers for Disease Control and Prevention You may be surprised to find that this government agency has a pretty neat recipe finder. You pick the vegetables and\/or fruits and the meal type \u00ad and presto \u00ad it shows you recipes.
–\u00a0\u00a0\u00a0 Vegetarian Times (www.vegetariantimes.com<\/a>).\u00a0\u00a0<\/p>

8.\u00a0\u00a0\u00a0 Learn the Vegetable<\/span> Seasons:<\/u><\/b> Generally speaking, you\u2019ll get more veggies for your dollar when you buy in season.<\/a>\u00a0<\/p>

9. Frozen vegetables<\/u>:<\/b> They\u2019re still good and easy to quickly prepare. It’s not fresh or nothing. Frozen vegetables retain most of their nutrients, so they are a fast alternative for people who have trouble keeping their fridge stocked with fresh. Look for frozen spinach, bell peppers, asparagus, peas, broccoli, mixed vegetables and green beans.<\/p>

<\/u>10. Discover the Tricks of the Trade<\/b>:<\/u> Learn about the dirty dozen so that you know when you really should be buying organic. See HERE<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

1.    Join Something: How about joining an organic buying club or a Community- Sponsored Agriculture (CSA) program to support a local farm and get a share of the produce? Along…<\/p>","protected":false},"author":32,"featured_media":9475,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[786,11371],"tags":[],"class_list":["post-8298","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-foods-and-ingredients"],"yoast_head":"\nTips to Increase your Vegetable Consumption —<\/title>\n<meta name=\"description\" content=\"We all know that eating plenty of vegetables makes us healther. But how can we increase our daily intake of them? 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The Center conducts extensive research on longevity and healthspan, exploring how nutrition and lifestyle interventions can extend both lifespan and the number of years lived in good health. Core to its work is the dissemination of reliable, peer-reviewed information on nutrition, longevity science, and healthy aging, as well as ensuring universal access to healthy, affordable food, and creating a more equitable, smart food system that will improve health outcomes. A distinguished scholar and influential figure in the fields of public health, nutrition, and food policy, Dr. Platkin is a Distinguished Lecturer (Emeritus) at City University of New York at Hunter College. He has both a Masters Degree and a Ph.D. in Public Health, specializing in nutrition. He also has a law degree, and throughout his career has been dedicated to a multidisciplinary approach to academic research, community health interventions and complex health and policy issues, encompassing law, public health, and nutrition. Dr. Platkin has occupied influential roles in public health, notably serving as the Executive Director of the Hunter College NYC Food Policy Center from 2012 to 2023. During this time, he played a pivotal role in shaping food-related policies in New York City. His entrepreneurial leadership extends across multiple sectors: he is the co-founder and strategic advisor to Diversion Books (DiversionBooks.com), a book publishing company; Chief Strategy Officer at PopCom Health (PopComHealth.com); founder and managing director of Magoo Properties (MagooProperties.com); and co-founder and director of MedicalBx (MedicalBx.com), which develops boutique hospitals and mobile medical clinics to enhance healthcare access in underserved areas. His leadership also extended to co-founding and operating organizations like Integrated Wellness Solutions, where he leveraged innovative approaches and technology to enhance health and wellness. He is a powerful advocate for healthier communities and for shaping the field of nutrition and food policy in lasting ways. Dr. Platkin has made significant contributions to the field of public health and nutrition issues through his research. He has published in several peer-reviewed scientific and medical journals, including the Journal of Nutrition Education and Behavior, the Journal of Obesity and Weight Loss, the International Journal of Nutrition and Dietetics, BioMed Central (BMC) Obesity; and the Journal of the Academy of Nutrition and Dietetics. He is the author of eight books. His forthcoming book, Eat to Cheat Death: Using Food as Medicine to Live Better, Live Stronger, Live Healthier, and Live Longer (Simon & Schuster, 2027), synthesizes cutting-edge research on nutrition and longevity. His first book, Breaking the Pattern (Red Mill Press 2002, Plume 2004), was a bestseller in hardcover; it has been used by addiction clinics to assist patients with resolving drug and alcohol-related issues, and more than 20 universities around the country use it as a text to teach behavioral change techniques to nutrition and dietetic counseling interns. His other titles include The Diet Detective's Count Down (Simon and Schuster, 2007), The Diet Detective's Calorie Bargain Bible (Simon and Schuster, 2008), The Diet Detective's Diet Starter Kit (Diversion, 2011), and The Diet Detective's All-American Diet (Rodale, 2012). Charles Platkin's contributions to the fields of health, nutrition, and public policy have earned him recognition and numerous accolades. He was cited by the New York State Governor for his contributions to the development of nutrition materials for NYS Mentoring in March 2019, showcasing his dedication to public health and education. He was also honored as a Politics of Food honoree by City & State in November 2018 for his commitment to promoting healthy eating and food policy reform. Additionally, Dr. Platkin's success as a principal investigator and grant recipient reflects his impact in the field, as he has secured multiple grants to support research and initiatives related to food policy and nutrition. Beyond his academic and research pursuits, Charles Platkin has engaged with the public through various media outlets. He was the host and executive producer of WE TV's series I Want To Save Your Life, where he helped individuals transform their health through nutrition and lifestyle interventions. His syndicated health, nutrition, and fitness column, the Diet Detective, appeared in more than 150 daily newspapers and media outlets for nearly 20 years. His appearances on thousands of radio shows, in newspapers, magazines, and online platforms have reached a broad audience. His commitment to educating the public underscores his dedication to public health. 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The Center conducts extensive research on longevity and healthspan, exploring how nutrition and lifestyle interventions can extend both lifespan and the number of years lived in good health. Core to its work is the dissemination of reliable, peer-reviewed information on nutrition, longevity science, and healthy aging, as well as ensuring universal access to healthy, affordable food, and creating a more equitable, smart food system that will improve health outcomes. A distinguished scholar and influential figure in the fields of public health, nutrition, and food policy, Dr. Platkin is a Distinguished Lecturer (Emeritus) at City University of New York at Hunter College. He has both a Masters Degree and a Ph.D. in Public Health, specializing in nutrition. He also has a law degree, and throughout his career has been dedicated to a multidisciplinary approach to academic research, community health interventions and complex health and policy issues, encompassing law, public health, and nutrition. Dr. Platkin has occupied influential roles in public health, notably serving as the Executive Director of the Hunter College NYC Food Policy Center from 2012 to 2023. During this time, he played a pivotal role in shaping food-related policies in New York City. His entrepreneurial leadership extends across multiple sectors: he is the co-founder and strategic advisor to Diversion Books (DiversionBooks.com), a book publishing company; Chief Strategy Officer at PopCom Health (PopComHealth.com); founder and managing director of Magoo Properties (MagooProperties.com); and co-founder and director of MedicalBx (MedicalBx.com), which develops boutique hospitals and mobile medical clinics to enhance healthcare access in underserved areas. His leadership also extended to co-founding and operating organizations like Integrated Wellness Solutions, where he leveraged innovative approaches and technology to enhance health and wellness. He is a powerful advocate for healthier communities and for shaping the field of nutrition and food policy in lasting ways. Dr. Platkin has made significant contributions to the field of public health and nutrition issues through his research. He has published in several peer-reviewed scientific and medical journals, including the Journal of Nutrition Education and Behavior, the Journal of Obesity and Weight Loss, the International Journal of Nutrition and Dietetics, BioMed Central (BMC) Obesity; and the Journal of the Academy of Nutrition and Dietetics. He is the author of eight books. His forthcoming book, Eat to Cheat Death: Using Food as Medicine to Live Better, Live Stronger, Live Healthier, and Live Longer (Simon & Schuster, 2027), synthesizes cutting-edge research on nutrition and longevity. His first book, Breaking the Pattern (Red Mill Press 2002, Plume 2004), was a bestseller in hardcover; it has been used by addiction clinics to assist patients with resolving drug and alcohol-related issues, and more than 20 universities around the country use it as a text to teach behavioral change techniques to nutrition and dietetic counseling interns. His other titles include The Diet Detective's Count Down (Simon and Schuster, 2007), The Diet Detective's Calorie Bargain Bible (Simon and Schuster, 2008), The Diet Detective's Diet Starter Kit (Diversion, 2011), and The Diet Detective's All-American Diet (Rodale, 2012). Charles Platkin's contributions to the fields of health, nutrition, and public policy have earned him recognition and numerous accolades. He was cited by the New York State Governor for his contributions to the development of nutrition materials for NYS Mentoring in March 2019, showcasing his dedication to public health and education. He was also honored as a Politics of Food honoree by City & State in November 2018 for his commitment to promoting healthy eating and food policy reform. Additionally, Dr. Platkin's success as a principal investigator and grant recipient reflects his impact in the field, as he has secured multiple grants to support research and initiatives related to food policy and nutrition. Beyond his academic and research pursuits, Charles Platkin has engaged with the public through various media outlets. He was the host and executive producer of WE TV's series I Want To Save Your Life, where he helped individuals transform their health through nutrition and lifestyle interventions. His syndicated health, nutrition, and fitness column, the Diet Detective, appeared in more than 150 daily newspapers and media outlets for nearly 20 years. His appearances on thousands of radio shows, in newspapers, magazines, and online platforms have reached a broad audience. His commitment to educating the public underscores his dedication to public health. He received his undergraduate degree from Cornell University, a law degree from Fordham University, a Master of Public Health and a Ph.D. in Public Health from Florida International University in Miami Florida.","sameAs":["https:\/\/foodmedcenter.org","foodmedcenter","https:\/\/www.linkedin.com\/in\/platkin","https:\/\/www.youtube.com\/@foodmedcenter","https:\/\/en.wikipedia.org\/wiki\/Charles_Stuart_Platkin"],"honorificPrefix":"Dr.","honorificSuffix":"PhD, JD, MPH","url":"https:\/\/foodmedcenter.org\/es_do\/author\/charles-platkin\/"}]}},"modified_by":"Charles Platkin, PhD, JD, MPH","_links":{"self":[{"href":"https:\/\/foodmedcenter.org\/es_do\/wp-json\/wp\/v2\/posts\/8298","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/foodmedcenter.org\/es_do\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/foodmedcenter.org\/es_do\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_do\/wp-json\/wp\/v2\/users\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_do\/wp-json\/wp\/v2\/comments?post=8298"}],"version-history":[{"count":2,"href":"https:\/\/foodmedcenter.org\/es_do\/wp-json\/wp\/v2\/posts\/8298\/revisions"}],"predecessor-version":[{"id":17977,"href":"https:\/\/foodmedcenter.org\/es_do\/wp-json\/wp\/v2\/posts\/8298\/revisions\/17977"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_do\/wp-json\/wp\/v2\/media\/9475"}],"wp:attachment":[{"href":"https:\/\/foodmedcenter.org\/es_do\/wp-json\/wp\/v2\/media?parent=8298"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_do\/wp-json\/wp\/v2\/categories?post=8298"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_do\/wp-json\/wp\/v2\/tags?post=8298"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}