Eating healthy is a subject that hits home for registered dietitian and nutritionist Nikita Grove of Elizabethtown-based nutrition counseling business, The Wellness Grove.
“My husband planted the seed for my business as he was entering cancer survivorship. My business is about health and wellness, preventing and managing disease, with a focus on cancer survivorship,” says Grove, who brings additional healthy perspectives as a yoga instructor and the 8th generation to live on her family’s Marietta farm. Let’s dig into her nutritional nuggets of wisdom.
How to eat more plants
“My first suggestion is to take what you’re already enjoying and eating—and add more color,” says Grove. For example, if you typically cook eggs for breakfast, add a handful of spinach or sautéed mushrooms. If a fruit smoothie is your go-to, try adding a handful of spinach or kale, nuts, chia or flax seeds to up your plant power.
How to purchase more food, less packaging
“Try to achieve a more whole foods diet,”
says Grove. Seek out foods packaged in one bag—such as a bag of lentils, or vegetables, rather than a box of individually-packaged granola bars. Shop from bulk food bins,
with reusable produce bags and food containers, and evaluate food companies’ environmental policies.
How to eat fewer animal products
“Rather than meat being the star of the show, reverse that, so that plant-based protein is the featured entrée,” says Grove, “and fill half of your plate with plants.” If you serve animal-based protein, let that complement your plate. Try switching to plant-based burgers, tofu, tempeh, lentils, or mushrooms—known for their umami, or meat-like flavor.
How to eat more locally and seasonally
First, start by visiting your local farmers and markets on a regular basis, advises Grove.
“Maybe I’m biased because I am one,” says Grove with a laugh, “But it will give you appreciation for the [farmers’] hands that worked hard to provide our food.”
If local markets aren’t options, become friends with your supermarket’s produce manager and request local produce.
How to eat fewer processed foods
This is a tricky topic because it depends on how you define “processed,” says Grove. It can also be difficult to read and understand food labels’ ingredient lists. Some chemical names are actually vitamins and minerals. Grove’s advice? Don’t get hung up on the word “processed,” but choose foods with high nutritional content, low saturated fat and salt.
How to satisfy your sweet (and/or salty) tooth
Snack on whole fruits, which are naturally sweet. Instead of ice cream, whip up “nice cream” by blending fruit with a splash of milk, says Grove. And instead of buying potato chips and other snack foods, make healthy alternatives by roasting or air-frying potatoes for a satisfying crunch.
How to reduce your carbon footprint
Opt for locally-grown foods in season, rather than those transported from other states and countries. Transportation adds cost and a carbon footprint. Grove adds, “By supporting local agriculture, you’ll also be supporting Mother Earth.”
To learn more about The Wellness Grove, see twgfarm.com.
