Ashley Smith, Director of Culture & Performance:

Eating different fruits and vegetables each day can be an adventure. You learn what fruits and vegetables you like, and you also learn what fruits and vegetables you don’t like. I like to experiment with different recipes so I don’t get bored with my meals or eat the same vegetables over and over.

We all have our own motivators for eating healthy, being physically active, or working to reduce our stress.  For me, eating healthy is a lifestyle.  My personal motivators are my health, my livelihood, my family, and my wellbeing.  In addition to my personal motivators, research provides more specific evidence backed reasons for eating healthy.

Alere Wellbeing’s Mind & Body program bases our eating education and recommendation on the DASH Eating Plan. The DASH Eating Plan has been proven to reduce weight, blood pressure, cholesterol and the risk of developing diabetes.  What is the DASH Eating Plan?  DASH stands for Dietary Approaches to Stop Hypertension.  The DASH Eating Plan emphasizes portion size, eating a variety of foods, and getting the right amount of nutrients.  According to the DASH Eating Plan individuals should eat 4 to 5 servings of vegetables each day; one cup of leafy green vegetables or ½ cup of raw/cooked vegetables is a serving.  Additionally, individuals should eat 4 to 5 servings of fruits each day; one medium fruit or 1/2 cup fresh, frozen or canned fruit is equal to a serving.

Some ideas I have implemented to incorporate more fruits and vegetables into my diet are…

• I consider a hearty blend of vegetables as a main dish, rather than a side dish.
• When I cook dinner, I decrease the amount of protein I include and double the amount of vegetables I include.
• I wash, prepare, and package my vegetables the same day I purchase them from the grocery store. This makes it really easy to grab it from the refrigerator at home and take it to work as a snack during the week.
• I make sure to purchase canned or frozen vegetables that are low in sodium and have no added salt. 
• I try to include a piece of fruit with every meal.
• I replace ice cream, cookies, snacks, or dessert with an apple, orange, banana, or other fruit.
• I cut, peel, and prepare my fruit the night before so that it is easy to grab and eat at work.
• I add dried fruit or fresh fruit into my salads and side dishes as often as possible.

With anything, change takes time.  To incorporate any of these changes, people should make small changes over time.  Start with your favorite fruits or vegetables and then start exploring new fruits and vegetables.  Once you make some of these minor changes, you too will find that healthy eating never felt so good.