What better time than the present to start your own vegetable garden and healthy eating habits so you can lose weight this summer? Sure, you don’t have to start planting right away, but begin to plan about where, when and how you can start to grow fresh vegetables and herbs. I can still remember my dad growing tomatoes in our yard. Still the best tomatoes I’ve ever tasted. Gardening your own fresh vegetables will improve your nutrition by influencing your eating habits. Let’s go over some key aspects so you can have the best vegetable garden, eat healthy, and lose weight this season.
Gardening increases physical activity and improves nutrition. Not only are you digging, pulling, squatting and walking but you’re carrying plants and tools which increases muscular strength. Since increased physical activity aids in weight loss, you may notice that gardening helps you remove those stubborn pounds. In addition, growing vegetables will most likely cause you to snack on and cook more meals with those vegetables. Not to mention, time in the sun will improve Vitamin D status which is important for your overall immunity and metabolic absorption of calcium.
Planning your garden starts with choosing the perfect location. Find a flat area that is fully exposed to direct sunlight the whole day, spacious to allow for all the plants and some wiggle-room, and accessible to a water source such as a hose. Try to stay away from areas that flood, dry out easily, or are susceptible to damaging winds. Next, choose what types of vegetables you want to grow and look at their in-season dates. Companion planting includes planting specific types of vegetables near each other that mutually benefit growth. Planting herbs like dill can act as a natural and organic pesticide but don’t forget to protect your garden with a fence so larger animals can’t munch on your vegetables before you do.
Getting started includes getting down into the dirt and preparing the soil. Remove rocks and weeds that will suffocate your plants. Adding mulch can help control weeds and then fertilizing the soil with ultimately be vital for plant growth. Once you’ve planted the seeds, make sure to water them regularly, especially if the top inch of the soil feels dry. While fertilizer feeds the plants, adding compost can help feed the soil. Compost contains natural substances like decaying plants and works with fertilizer to regulate the soil.
Harvesting after a season of growth will make you proud and satisfied. Whether your harvest is in the Summer or Fall, involve friends and family to join in on the fun. Use your garden to connect with others and build relationships. Try joining a gardening club or use your garden to teach others about growing food. Gift some of your harvest to those you love and cook delicious dishes that display your vegetables. Not only will your nutrition improve, but also the health and wellness of those around you. You will be known for your fresh and tasty soups, salads, sauces, sandwiches, and stews!
Please be sure to check out out last blog post, Maximize your Vegetable Intake this Summer, by clicking here.
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Candice Shipley, Student Nutritionist
Nutrition & Food Science – Dietetics
University of Maryland, College Park | 2023