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eatwellmag.com

November 2010

Staying Healthy on the Road A simple eating guide for road-trippers

www.eatwellmag.com


Letter from the Editor

5

Eating in Season: A Recipe for Life

10

13 Biggest Nutrition Myths

24

Fresh Findings

32


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n a sunny Friday,

bags,” Maring explains. “If

Preston Maring,

you are too busy to shop,

M.D., the associate

you can just reserve one of

physician-in-chief at Kaiser

these.” Everywhere, people

Permanente’s Oakland

are smiling and saying, “Hey,

hospital, leaves his office

Preston!”

to go food shopping. Just downstairs, on the sidewalk

If it seems as if Dr. Maring,

in front of the hospital, a

a tall, graying man, knows

farmers’ market is in full

everyone at this farmers’

swing. Roberto Rodriguez

market it’s because he does:

is arranging flats of organic

he started it. In 2003, Maring

strawberries so fragrant

helped to get this market

you can smell them from 10

off the ground and then

feet away. In the stall next

persuaded Kaiser to start

door, stalks of rhubarb and

farmers’ markets at 30 other

artichokes are piled high near

hospitals. Says Maring: “If

bouquets of garden roses.

we can just get people to

On a table, paper bags are

eat more fresh fruits and

overflowing with a potpourri

vegetables, we can really

of market produce and

impact people’s health.”

flowers. “Pick-of-the-market


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“If it seems as if Dr. Maring ... knows everyone at this farmers’ market it’s because he does: he started it.” He also set about revamping

travels from farm to fork, they

the hospital food system

also help create local jobs.

by getting the health-care

Strawberry farmer Roberto

company to buy more fresh

Rodriguez has hired five

produce from local farms.

more people since Kaiser’s

In 2006, Kaiser Permanente

Oakland market started, and

purchased only 25 of the 250

devoted half of his 37 acres

tons of produce served in 20

to growing organic berries.

Northern California hospitals

“As my 6-year-old daughter

from local farms. In three

gets older, I don’t want her

years, that amount has risen

playing in fields near so

to 74 tons. The Kaiser project

many pesticides,” he says.

now serves as a model for

“Now, with the market here,

hospitals around the country

I have buyers for organic

and is part of a worldwide

strawberries so I can plant

initiative to make health care

almost half my

more sustainable, called

crops organic.”

Health Care Without Harm. But the most important thing This and other farmers’

is that the market has done

markets not only cut down on what Maring hoped it would the average 1,500 miles food

do: it has made people

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“Take Matt Kinch, the 53-year-

old building engineer who has lost 63 pounds since he began shopping at the farmers’ market.”

healthier. Take Matt Kinch, the 53-year-old building

reduces the risk of obesity

engineer who has lost 63

and chronic disease, such

pounds since he began

as diabetes, some cancers

eating the recommended five

shopping at the farmers’

and heart disease,” says

a day.

market. “Now I have at least

Heidi Blanck, Ph.D., a senior

two vegetables per meal

scientist with the Centers

“Think what would happen

based on whatever is in

for Disease Control and

if more people shopped

season,” he says.

Prevention. In 2000, national

for their food at farmers’

goals were set by federal

markets—eating the fruits

In a time when the words

health agencies of getting

and vegetables as they

antioxidants, omega-3s and

more than half of Americans

become ripe each season,”

probiotics appear on so many

to eat five daily servings

Maring continues. “People

packaged foods, Maring’s

of fruits and vegetables by

would discover just how

advice to eat more vegetables 2010. Yet, according to the

good fresh produce can

may seem a little quaint.

CDC’s biennial surveys, fruit

be—apricots that are picked

Yet it’s the same message

and vegetable consumption

ripe are so much tastier and

being sent out by dozens of

remained essentially static

more nutritious than those

national health organizations.

from 1998 to 2007, and latest

that have to be picked hard

“We know that eating fruits

figures show that fewer than

to endure shipping,” he notes.

and vegetables as part of a

one in four Americans are

“Plus, these markets inspire

healthy diet

people to try new vegetables,


November 2010

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for more than 60 fruits and Almond Clafouti. His shopping vegetables. Plus we include is done.

recommendations for our favorite kitchen tools, profiles

such as kohlrabi or mustard greens, and to cook more at

We were so inspired by

of farmers and farmers’

home.”

Dr. Maring’s story that we

markets and information

collaborated with him to

on why eating in season is

Which is exactly what Maring

produce our latest cookbook,

better for you and for the

loves to do. Ever since his

Eating Well in Season: The

environment.

son, a trained chef, showed

Farmers’ Market Cookbook

him a few recipes and

(The Countryman Press).

inspired him to cook more,

In it, you will find our

Maring has become an ardent

favorite recipes, organized

home cook. Tonight, for

into seasonal chapters,

instance, he’ll take what he’s

that include the fruits and

found at the market—some

vegetables you might pick

spring leeks, artichokes,

up at a farmers’ market or

carrots in his basket—and

as part of your community-

make an EatingWell recipe:

supported-agriculture share.

“Spring vegetable stew,”

The book also has a handy

he says, smiling. Followed,

guide with shopping, prep,

perhaps by the Apricot-

storage and cooking tips

Lisa Gosselin

“Fewer than one in four Americans are eating the recommended five [daily servings of fruits and vegetables] a day.”

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Seasonal Produce in the U.S.

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ypical freeway fare includes fast food, microwaveready service station options, bags of chips, and lots of sodas. These foods are almost always full of bad fats, lots of calories, and not much valuable nutrition. Plus, eating junk food for a couple of days can leave you feeling fatigued and crabby, and give you a stomach ache. With a little bit of effort and willpower, you can navigate your way around the junk food and maintain your healthy diet while on a long road trip. You’ll feel healthier, more alert, and have more fun.

A Simple Eating Guide for Road-trippers

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“Bring plenty of water...it won’t stain the upholstery like sodas.”

At a restaurant:

• Fresh fruit gives you

donuts and sweet-rolls.

vitamins and fiber.

Fast food restaurants:

• Choose an omelet filled with veggies and order a side

• Yogurt or hard-boiled eggs

of whole-wheat toast instead

are good sources of protein.

have lots of calories and

of a stack of pancakes and syrup. • A bowl of oatmeal with

• Most breakfast choices

• Avoid sugary muffins,

saturated fats, but breakfast

sweet-rolls, and pre-

burritos may have less than

sweetened cereal.

other selections.

At the service station:

• Fruit and yogurt parfaits

fresh fruit is very filling and good for you.

will give you some calcium • For something sweet,

• Look for single-serving

and protein without too

choose a bran muffin, which

whole grain breakfast cereals

much saturated fat.

is a good source of fiber, or

and low-fat milk. • Drink low-fat milk or 100

opt for whole-grain toast • Protein bars can make

percent juice instead of

a good breakfast food

sodas and orange-flavored

At the hotel continental

substitute, but watch out for

soft drinks.

breakfast bar:

extra sugar and calories by

with just a little jelly.

reading the labels. • Choose a whole grain cereal with low-fat milk.

• As a last resort, choose a hot breakfast sandwich or small breakfast burrito over


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November 2010

• Load up on fresh-cut

• Individually wrapped

This is good for added fiber

vegetables and fruit. Bring

portions of string cheese

and nutrients.

along a small cooler with ice

or vegetarian cheese

packs to keep them fresh.

alternatives can be kept

• Don’t overindulge in greasy

cashews, and walnuts

in the cooler with the fruit

chips. There are baked

contain polyunsaturated fats

• Bring plenty of water. You

and vegetables. They are a

varieties that have a lot less

and are easy to take on a

will stay hydrated and if you

great source of calcium and

unhealthy fats.

trip.

spill it, it won’t stain the

protein.

upholstery like sodas.

butter or lean meats. • Nuts like almonds,

• You can also pack • Bring baked whole grain

sandwiches made with whole

crackers along on your trip.

grain bread and peanut

Access Eat Well on your smartphone! Simply type mobile.eatwellmag.com into the web browser on your smartphone to access thousands of delicious recipes! Eat Well’s “Healthy in a Hurry” app for iPhone, iPod touch and iPad makes finding quick and healthy recipes faster than ever. This FREE iPhone app puts 200 delicious recipes at your fingertips, from simple breakfasts to quick dinners to decadent desserts. Easy access while shopping, at the office, wherever you are!

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Lunch & Dinner

On the road, lunch and dinner usually mean going to a restaurant.

Don’t spend too much time at fast food restaurants; instead opt for full-service restaurants that offer more choices.

Healthy eating in

enough food to share. This

sure to order a vegetable

• Many fast food

restaurants:

saves calories and money.

side dish.

restaurants offer salads,

Besides, sharing eliminates • Order a soup or a salad with your main course. Soups and salads are generally healthy and fill

the temptation to take leftovers back on the road, where they can’t be properly stored.

you up so that you eat less of the more calorie-dense

• Select foods that are

main meal. Or skip the

prepared with healthier,

entrée altogether; soup and low-fat methods. Baked or salad alone may be enough

grilled chicken is healthy,

for a simple, healthy meal.

but fried chicken has too much fat.

• Split a meal with your dining partner. Most

• Eat the vegetables. Most

restaurants serve huge

entrées come with at least

portions, so there is usually

one vegetable. If not, be

• Skip dessert, or choose some fruit. A full meal that ends with a sugary dessert may make you feel sleepy, and that’s unwise if you are the driver.

At fast food restaurants: • Find sandwich shops like Subway or Quiznos that let you select your sandwich ingredients. Choose whole grain breads, lean meats, and lots of vegetables.

but be careful when you select one. Some of those salads are very high in fat, especially taco salads or those topped with fried chicken strips. • Don’t super-size your meal. It sounds like a great deal, but you will eat way too many calories, fat, and sodium.


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At the Hotel

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If your trip requires

a hotel stay, you might get a bit hungry after a long day of travel. If going to a restaurant is not an option, you should still find healthy foods. • Find a local grocery store

• Some restaurants will

and buy healthy snack

deliver food to your hotel

items such as fruit, nuts, or

room and may have

healthy choices from a salad

some healthy menu items

bar or deli section. If your

available. If you go for a

is the hotel vending machine, skip the

hotel has a microwave, you

pizza delivery, don’t order

candy and chips and look for nuts

can find healthier frozen

extra cheese or meats high

dinners or soup.

in saturated fat. Choose lots of vegetable and

• If your only choice for a

mushrooms. Order a side

snack is the hotel vending

salad too.

machine, skip the candy and chips and look for nuts or microwave popcorn.

Shereen Jegtvig

“If your only choice for a snack or microwave popcorn.”

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