Author: Ryleigh Scott (Dietetic Intern)
If you’re in the St. Louis area, then you know that you’re surrounded by unique food traditions and local flavors that can make healthy eating both fun and delicious! As dietitians based in the St. Louis area, we’re here to share some nutrition tips that will help you improve your diet while making the most of the foods and ingredients right here in our city.
From exploring the fresh produce at local farmers’ markets to taking advantage of the iconic St. Louis food scene, this blog is all about how you can improve your diet and restore your relationship with food and body, all while embracing what makes our home so special.
Healthy, Delicious St. Louis Area Food Recommendations & Nutrition Tips from Local No-Diet Dietitians – Improve Your Diet
St. Louis-Style Greens and Local Produce
St. Louis is home to a rich farming community, so there’s no shortage of fresh, locally grown produce. Supporting local farmers not only helps the community, but it also means you’re getting the freshest, most nutrient-packed fruits and vegetables possible. When you buy directly from farmers, you’re not only supporting small businesses, but you’re also choosing produce that’s often harvested the same day it hits the market, ensuring maximum flavor and nutrition. Eating seasonally, which is easy to do in St. Louis, means you’re consuming foods at their peak nutritional value. For example, tomatoes and peppers in the summer, or root vegetables like carrots and sweet potatoes in the fall, are all packed with nutrients when grown in season. They’re fresher, tastier, and often less expensive than their out-of-season counterparts that travel long distances.
St. Louis has a great selection of farmer’s markets that make it easy to shop local. You can find incredible produce at places like the Tower Grove Farmers’ Market, Soulard Farmers’ Market, and the Kirkwood Farmers’ Market. These markets offer everything from leafy greens like kale and spinach to delicious seasonal fruits like apples, peaches, and berries.
A Healthier Spin on St. Louis BBQ
Ah, St. Louis BBQ – it’s iconic, flavorful, and packed with history. Known for its signature St. Louis-style ribs, a rich, tangy sauce, and of course, those famous toasted ravioli, this city’s BBQ scene is something to savor. The ribs are perfectly smoked, tender, and delicious, while the toasted ravioli is crispy, golden, and stuffed with cheesy goodness. But let’s be honest: traditional BBQ can sometimes be a bit heavy, with all those rich sauces and fatty cuts of meat. That doesn’t mean you have to miss out on the flavors of St. Louis BBQ, though! You can still enjoy all the smoky goodness with a few simple tweaks to make it a bit healthier.
First, try opting for leaner cuts of meat instead of the usual pork ribs or fatty brisket. Skinless chicken breasts, turkey, or even fish like salmon can be grilled to perfection and take on that smoky BBQ flavor we all love. Grilling instead of frying also helps cut down on extra fat, making your meal lighter while still being satisfying. You may also try pairing your BBQ with a side of veggies. Toss some zucchini, bell peppers, mushrooms, or even sweet potatoes on the grill alongside your meat. They’ll soak up all the
BBQ flavors and add a boost of vitamins and fiber to your plate. You could also try a fresh green salad with a light vinaigrette or roasted corn on the cob for a tasty, lower-calorie option.
Local Mushrooms
Did you know that St. Louis has a rich history of mushroom cultivation? The area has long been recognized for its role in producing high-quality mushrooms, especially the shiitake mushroom, which has become a local favorite. Residents and visitors alike have easy access to some of the freshest, most flavorful mushrooms around.
But what makes mushrooms like shiitakes so special from a nutrition standpoint? For starters, they are incredibly nutrient-dense and low in calories, which makes them a fantastic addition to just about any meal. Mushrooms are packed with fiber, helping to support digestive health, and they also contain important B-vitamins, which are essential for energy metabolism and keeping your nervous system in check. One of the coolest things about mushrooms is that they’re one of the few plant-based sources of vitamin D, which is crucial for bone health and immune function.
Fresh Fish from the Mississippi
St. Louis is lucky to be situated along the mighty Mississippi River, a great source of some amazing local fish. From catfish to bluegill, the river has been a staple for fresh, wild-caught fish in the area for generations. If you’re a fan of seafood, there’s something special about eating fish that’s local and fresh, straight from the river to your plate.
The great thing about fish is that it’s a lean source of protein and packed with omega-3 fatty acids, which are essential for heart health, brain function, and even reducing inflammation. It’s a great choice if you’re looking to add more nutritious options to your diet. Plus, fish like catfish and bluegill are low in fat and calories, making them a tasty and healthy option for anyone looking to maintain a balanced diet.
St. Louis Pizza
If you’ve ever been to St. Louis, you know there’s one dish that stands out above the rest: St. Louis-style pizza. This pizza is totally unique, different from the typical Chicago deep-dish or New York thin-crust pizza you might be used to.
Improving your diet doesn’t mean you have to give up the flavors you love, like St. Louis-style pizza or BBQ. With a few simple swaps and a focus on local, fresh ingredients, you can enjoy the best of St. Louis while still nourishing your body. If you’re ready to improve your diet, make an appointment to get outpatient nutrition counseling with one of our St. Louis area dietitians!
Healthy eating in St. Louis can be both enjoyable and nourishing. From fresh produce at local farmers’ markets to lighter takes on BBQ, pizza, fish, and mushrooms, small choices can help you improve your diet while still embracing local flavors. Nutrition doesn’t have to mean restriction—it’s about balance, enjoyment, and supporting your relationship with food and body.
Our St. Louis–based dietitians offer outpatient nutrition counseling to help you make sustainable food choices that fit your lifestyle. Online and in-person appointments are available.
