Eating more fruits and vegetables
Did you know...that fitting more servings of vegetables and fruits into your day could be easy? Try these ideas:
Make breakfast count. In addition to your cereal or toast, start the day with a glass of 100% fruit juice and mixed berries stirred into lowfat or nonfat yogurt. Or combine juice, fruit and yogurt in a blender for a quick, healthy breakfast shake.
Pack a fruit or veggie snack for a day's outing. Bring along dried fruits, like apples, apricots, prunes or raisins. Stash a snack-size can of peaches or pears packed in fruit juice (and a plastic spoon) in your bag.
Add vegetables to your everyday meals. Add carrots, peppers and broccoli, or sliced mushrooms and zucchini, to pasta sauce. Top a baked potato with salsa. Lessen the layer of cheese on your pizza and load it with vegetables like tomatoes, onions, green peppers, broccoli and spinach.
Choose fruit for dessert. Top lowfat frozen yogurt with sliced strawberries. Slice ripe peaches onto graham crackers. Have a baked apple sprinkled with cinnamon.
Look beyond the usual. Try different varieties of melons, potatoes or greens. Make a fruit salad with mango, papaya, kiwi, pineapple or other fruits that are new to you. Create a new vegetable salad with Belgian endive, radicchio, cherry tomatoes and yellow bell peppers.
Make it easy on yourself. The convenience of frozen and canned vegetables and fruits makes them an easy addition to many meals. Veggies and fruits are frozen right after harvesting and contain similar nutrient levels to fresh produce. Canned products are preserved after being lightly cooked. They are also a very nutritious choice. Be sure to rinse canned veggies before using to wash off excess sodium. Also, choose fruit canned in its own juice.
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