Jump Start 1 – Getting Started

Introduction – Activity  1

Welcome to Jump Start 1- Eat to Thrive, a 10-day program to help you eat more foods that support your health: fruits, vegetables, grains, and beans. Today we invite you to spend 5 minutes to see what whole, plant-based foods are already in your kitchen. Can you find 5 items in 5 minutes? Not just fruits and veggies, but also rice, beans, pastas, corn and flour tortillas… Once you’re done, ask yourself: were you surprised to find lots of plant-based items? Was it easy or hard to find 5?

Activity 2

Have you thought about why you’d like to eat more plant-based foods? For example, maybe you want to eat healthy to help manage or prevent a disease, to maintain a healthy weight, or to feel more energy. Our goal is to help our community feel better through their food choices. What is your why? Defining your why is one of the best ways to stay motivated!

Activity 3

You know your why, let’s think about how! What’s one thing you could do from this list today? Try a 100% whole grain at breakfast (100% is important!) try soy or oat milk, make a new recipe, order the vegetarian option, add one more color to your plate, try a new fruit or vegetable, have brown rice instead of white rice.

Activity 4

We love to start the week off right with a quick, healthy breakfast! One way to make breakfast more plant-forward is to try toast with avocado, beans, or peanut butter. Check out the video for recipes, and comment with an emoji to tell us how you’ll make your next toast. 100% whole grain bread plus beans, avo or nut butter adds great sources of fiber, protein, and healthy fat (which is important!) to your diet and keeps you full longer.

Activity 5

Lots of people are concerned with protein, but the bigger question is: how much fiber are you eating? Did you know that fiber helps helps you feel fuller longer, removes toxins from the body, contributes to heart health and helps control blood sugar?

Activity 6

Lunch can be easy and filling, and these no-queso-dillas can be made ahead and eaten warm or cold! Beans provide plenty of filling fiber and protein to fuel your afternoon. Check out the video for recipes, and feel free to let us know what you think!

Activity 7

You may have heard of eating the rainbow, but it can be tricky to shop for fruits and vegetables in every color. What do those colors mean anyway? Different colors mean different nutrients! The more colorful plant foods you include in your diet, the more variety of nutrients you are adding, which helps your body stay healthy, fight disease, and support digestion. Try adding “just one more” color to your favorite meal today. Examples: orange or yellow bell peppers, purple cabbage, blueberries, carrots, dark green lettuce, sweet potatoes.

Activity 8

Tacos are a great meal for eating the rainbow! They’re so easy to play with and add a new item to increase plant diversity. Mushrooms give this recipe a meaty feel with added fiber. Check out the video to see how we make them, and think about what extra vegetables you could add to make them even more colorful!

Activity 9

Tomorrow is the last day of our program! Show us your favorite meal from the week by posting a photo or emoji on social media and commenting on what you liked about it! Be sure to tag us @rootedsantabarbara.