Jun 12, 2023
623
Health
Are you a picky eater?
You can still eat well without fruits and veggies
Research shows a link between processed food and various chronic conditions like obesity, diabetes, and heart disease, so it’s important to plan, cook or buy “less processed” options in stores and restaurants.
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Common challenges with eating fruits and vegetables
As we prescribe a low-processed food diet, we imagine meals created with more natural ingredients like fruit and vegetables, but I have encountered plenty of patients who are not comfortable adding them to their meals.
Some have lost their taste for fruits and veggies since they were forced to eat them during their youth, some can’t tolerate the texture of cooked veggies; some have allergies to fruits; and some are just unsure how to prepare them. Whatever the reason that you are not incorporating fruits and vegetables into your diet, there are still ways you can get the important nutrients they provide.
Tips for a balanced diet
- Make sure you are including non-processed proteins in your meals, including any of the animal proteins like eggs and dairy products like Greek yogurt and cottage cheese.
- Consider adding good fats — like olive oils, nuts, and seeds — to improve satiety.
- Adding a probiotic or a combination of pre-probiotics can help you maintain healthier gut bacteria. Normally, we can feed our gut bacteria by eating vegetables once or twice a day, but some probiotics in pills with dry bacteria could help, too.
- There are many options for multivitamins that concentrate some of the vitamins and minerals found in vegetables and fruits.
- Avoid processed fruits like fruit cups with concentrated syrups, mixed fruit, or vegetable juices full of sugar or fructose corn syrup.
Try to reintroduce fruits and vegetables into your diet
Finally, there is always the option that you change your mind about a particular vegetable or fruit. Consider picking one the next time you’re in the store. Try raw veggies with a dip or an easy recipe for cooked veggies, like roasted in the oven or air fryer with only olive oil, salt, and pepper. You may discover a new taste or a new form of preparation that will help you introduce them back into your diet.
Get help with expert advice and support
If you’re having trouble staying on track and need some expert advice, TidalHealth Medical Weight Loss & Bariatric Nutrition has a team of knowledgeable providers that can help.
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