To kickoff the Summer Pop-Up Nutrition Series conducted by UM Sylvester Dietitians, Elizabeth Tweedy RD, LDN, and Patricia Araujo, RD, CSOWM, LDN, discussed the topic of “Eating Well Now.”
Tweedy and Aroujo, of Sylvester Cancer Center, are hosting educational discussions focusing on nutrition & wellness with an emphasis on debunking common myths using current medical research. This week’s seminar focused on eating a healthy, cancer protective diet, phytochemicals, eating in color, and foods that fight cancer. We discussed the pros and cons of animal v.s. plant based proteins, and looked into technology and how to use apps as a nutritional resource.
Here are the 10 take-aways to jump start getting more phytonutrients in your everyday diet:
- Make it your goal to try one new colorful plant food per week.
- Have a sweet potato instead of a baked potato.
- Combine plant proteins to create a complete protein meal. E.g., Chickpeas+ tahini = hummus (has all 9 essential amino-acids)
- Add sliced fruit to water for flavor!
- Drizzle warm tahini over vegetables (e.g., broccoli, cauliflower, carrots)
- Mix, grated ginger, fresh squeezed lemon and water over ice, for a refreshing boost of antioxidants.
- Keep a bowl or container of fresh cut vegetables on the top shelf of refrigerator or desk at work, within easy reach.
- Pack fruit and vegetables in purse/briefcase to eat as a snack.
- Try a little bit of every color on the spectrum when creating your entrée bowl or meal.
- Be generous with your use of herbs and spices!
Don’t forget to sign up for the next seminars in the nutrition series held at Jackson Hall! On Thursday, June 28th, we will explore the topic of weight, and Thursday, July 12th we’ll discuss the pros and cons of popular diet trends.
Sign up for the next series in the Summer Pop-Up Series . Don’t miss out!