Are You Eating Your Veggies
Vegetables are one of the healthiest foods in our diet. They are full of vitamins, minerals and fiber and especially great for people with diabetes because of their low calorie and carbohydrate content. Most vegetables such as broccoli, cauliflower, green beans, greens, cabbage, asparagus, lettuce, and peppers contain less than 5 grams of carbohydrate per 1 cup raw or 1/2 cup cooked.
Here are a couple scenarios of conversations I have with my patients regarding eating vegetables.
Scenario #1 -- “I don’t like vegetables”
Me: Based on your food records I noticed you didn’t eat any vegetables the last few days.
Patient: I don’t like vegetables
Me: You don’t like ANY vegetables? There has to be some vegetables that you like. Can you think of any?
Patient: I like corn and potatoes.
Me: We put those in the carbohydrate group. How about green beans?
Patient: Yes, I can eat those.
Me: How about broccoli or cauliflower?
Patient: No way, I’m not eating that.
Me: How about zucchini or asparagus?
Patient: I’ve never had those.
It’s amazing how many people (adults and children) say they don’t like foods they’ve either never tasted or haven’t tasted in many years. For children, it’s important to keep introducing new vegetables — just because they didn’t eat a vegetable once or twice doesn’t mean they won’t change and start eating that vegetable later. This same rule can apply to adults. Many of us know foods that we did not like as a child, but they may become our favorite foods as an adult. Learning how to cook, season, and offer a variety of veggies is important. Check out my tips below.
Scenario #2 — “I like vegetables, but when I buy them they go bad.”
Me: Based on your food records, I notice you didn’t eat any vegetables the last few days.
Patient: I know. I need to eat more vegetables, but when I buy them I forget about them, and then they go bad and I throw them away.
Me: What did you eat yesterday?
Patient: I skipped breakfast, for lunch I had a low-fat ham sub sandwich with baked chips, and for dinner I had a turkey burger on the grill and some frozen French fries that I baked in the oven. My snacks were sugar-free cookies and a handful of pretzels.
Many people are choosing a lot of processed or packaged foods versus opting for fresh foods such as fruit and vegetables. People may also be eating low-fat and low-calorie, but their diet may be composed of carbohydrates and protein, and lacking in vegetables and other food groups. The solution begins with buying more veggies and finding realistic ways to work them into your diet. See tips on the next page.
Yogurt Cantaloupe Oyster Soup Fish Tagine with Preserved Lemon and Tomatoes Potatoes & Ham Stir-Fry of Broccoli with Tofu and Cherry Tomatoes Far East Tabbouleh and Vegetables Trail Mix with Soy Nuts Heart-Healthy Whole-Wheat Waffles Basic Vegetable Stock Chocolate Pecan Pie