Simply fill half your plate with fruits and vegetables and the other half with whatever you like. Pasta, meat, a big buttery croissant—literally anything! Over time, as you start to enjoy the plant side of the plate, you can work in more seeds, beans, nuts, and whole grains, to help you stay the course.
Let’s start with the obvious – it’s delicious! Greens & Beans is a traditional Italian meal that warms you up from the inside out. But beyond flavor, this easy dish is a satisfying, plant-forward meal that celebrates two nutritious foods we can all stand to eat more of: leafy greens and beneficial beans!
Leafy greens are some of the most under-consumed vegetables in the American Diet, yet they provide so much nutrition. Learn more about all the delicious benefits!
And beans? So much to love!
Make this tasty dish a regular part of your fall menu rotation – you won’t be sorry!
Nothing’s more satisfying than biting into a sweet, juicy melon in the heat of the summer! While there are tons of varieties and even more reasons to enjoy them, here are a few healthful reasons to add our Kiss Melons to your summer table:
And like its melon cousins, the high water content of Kiss Melons makes them a fantastic, hydrating food for summer.
It’s tomato season, and whether you enjoy this summer favorite raw or roasted, each bite comes with a burst of healthful goodness! Fill half your plate with delicious tomatoes to enjoy these benefits:
Red tomatoes also deliver a dose of lycopene, which is believed to help fight inflammation, and research suggests it may reduce the risk of prostate cancer in men.
Nutrition Tip: To increase the absorption of lycopene, enjoy tomatoes heated with a bit of oil.
Think corn is just a delicious summer side with no nutritional benefits? Think again! Corn is full of nutrients and plant compounds that promote good health. When you help yourself to an ear at your next picnic, you’re also helping yourself to these benefits:
And last, but not least, corn counts towards your daily goal of five cups of fruits and veggies. Enjoying the fruits and vegetables regularly helps you reap other benefits, too, like a reduced risk of disease and better overall health. So, go ahead and give into your craving for those yummy kernels.
There are few seasonal goodies more abundant than summer squash!
With lots of ways to enjoy it, here are some reasons to enjoy it, too!
And of course, squash is a delicious, seasonal way to eat a rainbow of fruits and veggies that support good health!
FACT: There is no set number that’s right for everyone. Hydration needs vary based on several factors including age, gender, activity level and climate. Let your thirst be your guide.
FACT: All beverages provide hydration, including tea and coffee; the water in them offsets caffeine’s mild diuretic effect.
Healthy hydration options are those that keep calories and added sugars in check. Also, 20% of water intake comes from food! Enjoy nourishing foods that boost hydration, such as fresh fruits & vegetables, yogurt and soups. Nothing beats water for zero-calorie refreshment—and it may also aid weight loss! For more flavorful options with no added sugar, try sparkling water, Wonder Water, or unsweetened coffee or tea, like our Just Tea.
Research has shown that eating mindfully—paying attention to your food and eating in a non-judgmental way—may decrease the likelihood of overeating, help with weight management, connect us with others, and reduce stress! It’s a simple way to get more out of mealtime whether you’re alone, with friends or at the family dinner table.
1. BREATHE
Take a few deep breaths and relax. This brings your awareness to the moment and helps get rid of other distractions competing for your attention.
2. CHECK-IN
Ask yourself how you are feeling. Sad? Excited? Worried? Happy? Bored? Hungry? Do not judge—just be aware. Over time, this awareness may impact your food choices, but start by simply acknowledging your feelings.
3. DESCRIBE
Use your senses! Notice the colors, textures, shapes, aromas—even the feel and sound of your food. You might also describe the story of your food; do you know who made it? Where it was grown? This opens you up to a deeper connection with your food.
4. ENJOY
Chew slowly, paying attention to how the food feels and tastes. Crunchy? Salty? Sweet? Enjoy how you feel while eating something delicious. Food is meant to be savored! Slow down and truly experience it.
The foods in your pantry, kitchen, workplace, and even your car all play a huge role in what you eat. Surround yourself and your family with foods that deliver on both flavor and health and eliminate temptation by removing options that don’t support your health goals.
Check out our Healthy Eating Guidelines to see which foods have been shown to reduce the risk of health conditions like heart disease, Type 2 Diabetes, and obesity, while promoting overall health.