MultiCare Health System

Welcome to MultiCare's E-Health Connect Chat.

Today's topic is National Nutrition Month and our guest today is Claire Kjeld, Registered Dietitian with MultiCare's Center for Healthy Living.

Welcome, Claire. Thank you for joining us today!

Thanks for having me!

Can you give us a little background about yourself?

I am a Registered Dietitian working at MultiCare Center for Healthy Living both in Wellness Nutrition and Sports Nutrition.

March is National Nutrition Month and this year's theme is

'Eat Right With Color.'

What do they mean by that?

The main message is to eat fruits and veggies in a variety of colors- red, dark green, yellow, blue, purple, white, and orange- not just because it looks good but because variety of color gives us a broad range of nutrients.

Why are vegetables good for us? We know they are low fat, low calorie and provide us with nutrients, but what do they actually DO for us?

They’re full of water so they increase hydration and they’re high in fiber so they keep us full and satisfied.

Fruits and vegetables are loaded with antioxidants, including polyphenols and phytochemicals, which fight damaging free radicals in the body while reducing the risk of some diseases.

Sometimes our meals can feel boring and we spring for the fast food. What can we do to make our meals more exciting? Is it true that we eat with our eyes first?

It is definitely true that we eat with our eyes (and nose) first.  To make your meals more exciting, while incorporating fruits and veggies, add colorful mixtures of veggies, served in a variety of ways.

For example, try grilling zucchini, tomatoes, and purple onion for a delicious alternative to green salad. Or, include colorful fruit as a salad topping.  Get creative and add fruits and veggies to your favorite dinner dishes.

That sound great! Do you have any other really creative ways to help achieve a rainbow on our plate?

Yes!  Try different veggie toppings on your pizza like fresh tomato, olives, peppers, and mushrooms.  Steam edamame for a fun snack!  Make Mexican pizza with tortillas, beans and salsa, making sure to add lots of colorful produce.

Make fruit-sicles by pureeing your favorite fruit with 100% fruit juice and freeze in ice cube trays or paper cups.  Try a confetti coleslaw with cabage, grated carrot, thinly sliced peppers, and raisins.  Get acquainted with some excellent Asian inspired cookbooks for tasty stirfry recipes too!

Those sound really yummy!

Why should we eat more Fruits and vegetables?

There are so many reasons why!

Fruits and veggies are so convenient.   Many forms are already naturally packaged and ready to eat.

Fruits and veggies are available in so many varieties...you'll never get bored!

They can appeal to some many senses.  Some crunch, squirt, can be blended, grilled, frozen etc.  There are so many things you can do to prepare produce to keep things interesting.

The main reason  to eat fruits and veggies though, is because they can help reduce disease risk.  Eating plenty of fruits and veggies may help reduce the risk of many diseases including heart disease, high blood pressure, and some cancers.

Is the recommendation still to eat 5 fruits and veggies a day?

The newest recommendation is to eat MORE fruits and veggies!  The newest campaign is called "More Matters" and encourages people to just eat more as the recommendation tends to be even higher than 5 per day and the goal is not to discourage people who are eating far less than 5.  By saying "just eat more fruits and veggies" striving to get more in is much more attainable.

The updated Dietary Guidelines for 2010 that was released January 31 of 2011 set a recommendation to "fill half your plate with fruits and veggies."  This is an easy way for people to meet their needs without getting caught up in what a serving size is and how many to get in a day.

Can your recommend any resources to help us get started on incorporating more fruits and veggies into our daily lives?

There is a really awesome website that includes so many helpful tools to get you going on this fruit and veggie mission.  It is www.fruitsandveggiesmorematters.org

It's also very helpful to meet with a Registered Dietitian to get a more comprehensive look at your diet and identfy ways you can meet your needs, while considering your preferences.

Finding fresh produce can be difficult. Are there any local places you can recommend?

Yes!  Definitely buying produce when it is in-season is a major cost saver.  Local famer's markets will offer this in-season produce and some also can set up home delivery of fruits and veggies weekly.  Another idea is to grow your own!  If you have space for a garden, great!  If not, check out a shared community garden and consider renting a spot.

Is one form of fruit or vegetable better than another? Or is fresh always best?

All forms are great!  Whatever way you can get them in is best!  Fresh and frozen are the least processed and tend to not be packaged in sodium like canned.  If canned is the most accesible for you, you can rinse well under water to remove much of the salt.  Sometimes, frozen is eaven better than fresh as the produce is picked right when they are perfectly ripe whereas fresh often is picked a little early and transported, which can result in a smaller amount of nutrition.  The difference however between all three forms- fresh, frozen,or canned is minor.

If you buy canned, buy "no salt added" canned produce or really rinse it well under water.  If you buy frozen fruit, look to buy fruit that does not have sugar as one of the ingredients on the ingredients list.  Other than that, just eat them!

Those are great tips, Claire! Thank you so much!

You are welcome!  Best of luck getting more colorful produce on your plates and in your diet!

You can follow Claire on the Healthy Living Blog at http://hlmagazine.wordpress.com/

You can also schedule an appointment with Claire for a personalized nutrition consultation by calling 253-403-1503.

Join us next month, April 5, when Claire joins us again as we prepare to train for the Sound to Narrows.