Eat More Produce

Is it your intention to eat more produce this year? I started the year off with the intention of eating more fruits and vegetables. However, I got off to a rocky start. Why did this happen, and what can I do about it?

Behavioral Science

What I know I should do, and what I do are often different. So, why is that? How do I get my intention and actions more aligned? The study of behavioral science can help explain these differences and offer solutions. Apparently knowing what I should do is not always enough to make me do something. I need to connect my knowledge with skills as well as feelings or emotions to move the needle to action. For example, knowing that eating leafy greens are good for me is not enough to get me to eat them more often. But, if I feel accomplished and satisfied after preparing and eating a pleasant meal that includes a serving of greens, I will likely eat greens more often. To improve my success rate even more, I also need to make the behavior pleasurable (in this case taste good) and make it easy or convenient to prepare and eat.

Meal Planning

Meal plans can address both feelings and convenience. Having a plan for the week can reduce feelings of anxiety about what you are going to serve and eat this week. Planning helps you feel in control, while reinforcing your intentions to eat healthy. If you planned and purchased produce during your regular grocery shopping, it is more convenient to prepare and eat it. Also, when we feel more in control, we may be more confident in our ability to achieve what we intend to.

• Tip: Plan the parts of the meal containing high proportions of produce first, then plan the rest of the meal around these dishes. For example, plan steamed broccoli with crispy shallots and an apple carrot salad first, then decide what protein and grain would taste great with these two dishes.

Purchasing

Learn to enjoy picking out produce. Don’t be afraid to experiment with new and unfamiliar types. The variety of colors and shapes in the produce department can be very appealing and inspiring. But don’t forget that frozen, dried and canned produce can also be a healthy choice.

• Tip: Start your grocery shopping in the produce department. Select a variety of colors, shapes and textures of produce. Look at and smell fresh produce for inspiration. Then shop the rest of the store.

Convenience – The key is location, location, and location

• Put produce in the front of the refrigerator, easy to see and reach. Whole fruit can be in a bowl on the counter.
• Clean and precut produce for easy snacking and incorporation into a dish or recipe. Canned and frozen produce can be very convenient.
• Pass and serve produce dishes first. If serving buffet style, put all the produce centric items first, before the protein, grains and sweets. Research has shown people select and consume more produce when it comes before the other meal components on a buffet.

To Recap

Produce is good for you (what you know). Eating right can make you feel positive about yourself and in control (what you feel). There are plenty of tasty ways to prepare produce (for pleasure). Make grabbing produce for a snack or for using in a dish quick and easy (for convenience).

For more information on budget friendly tips for following the Mediterranean Diet Lifestyle, which promotes the consumption of produce, register for the free online webinar happening on Wednesday May 7^th at 7:00 pm. Registration is free, but required.