Nutritionistics

Nutrition for People With or Without Diabetes – it's how we should all eat

Improve Your Nutrition, Increase Your Fruit and Vegetable Intake

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fruits and vegetables

Almost everyone needs to increase their intake of fruits and vegetables.

Want to know how much is right for you? Go Here: http://www.fruitsandveggiesmatter.gov/form.html

Benefits:

Protect Your Health – fruits and vegetables contain essential vitamins, minerals and fiber. People who eat generous amounts of fruits and vegetables are likely to have a reduced risk of chronic diseases including stroke, cardiovascular disease and some cancers.

Weight Management – Substituting fruits and vegetables for higher calorie foods can be helpful for managing weight.

Potassium – May help maintain a healthy blood pressure

Vitamin A – Keeps eyes and skin healthy and protects against infections

Vitamin C – Helps heal cuts and wounds and keeps teeth and gums healthy

Be sure to eat a rainbow of colors to get a variety of nutrients.

Tips to eating more fruits and vegetables:

  1. Pump up your breakfast – make a vegetable omelet, add a fruit to cereal or on the side
  2. Double the vegetables you normally eat at your meals.
  3. When making a marinara sauce, load it up with mushrooms, spinach, onions, peppers, garlic, squash and carrots. Use it for spaghetti, pizza, lasagna or dipping sauce
  4. Use a fresh new vegetable each week – whatever is in season
  5. Make them your snacks – fruits and/or vegetables with dip
  6. Start a meal with soup or salad
  7. Have fruit as a dessert at all meals
  8. Pre wash and cut fruits and vegetables to have them ready to grab or easily accessible to add to any meal
  9. Buy frozen vegetables – last longer, cheap and easy to cook quickly
  10. Try roasting vegetables – makes vegetables taste amazing
  11. Take advantage of farmer’s market
  12. Grow your own vegetables

For Recipes go here: http://apps.nccd.cdc.gov/dnparecipe/recipesearch.aspx

Farmers’ Markets in your Area: http://www.localharvest.org/

Try these great recipes:

Spinach and Strawberry Salad

Serves 4

Ingredients

  • 2 cups baby spinach
  • 1/4 cup crushed walnut pieces
  • 1/2 red onion, sliced thin
  • 4-5 strawberries, sliced thin
  • bottled lite raspberry walnut vinaigrette dressing

Directions:

  1. In large bowl combine spinach, walnuts, red onion, and strawberry slices.
  2. Toss to Mix.
  3. Just before serving add dressing to taste.
  4. Divide among 4 salad plates and serve.

Nutrition Facts

Calories per serving: 60

Total fat: 5g

Cholesterol: 0

Sodium: 12.8 mg

Total Carbohydrate: 3.4g

Dietary Fiber 1.1 g

Protein: 1.9g

Easy Vegetable Dip

Servings: 16

Ingredients

  • Fiesta Ranch Dip
  • Favorite vegetables for dipping (celery, tomatoes, broccoli, cucumbers, etc)

Directions:

  1. Mix fiesta ranch dip with 16 oz fat free sour cream
  2. Dip your favorite vegetables

Nutrition Facts

1 serving = 2 tablespoons

Calories per serving:  30

Total fat: 0g

Cholesterol: 0

Sodium: 295 mg

Total Carbohydrate: 4g

Dietary Fiber 0 g

Protein: 2g

Mandy Seay is a registered and licensed dietitian. She works as a nutrition consultant in Austin, Texas, specializing in diabetes, weight loss, lipid control and preventative nutrition. For more health articles and nutrition information, check out Mandy’s website Nutritionistics.

***Mandy is not affiliated with any food products listed in her blog, nor is she being compensated, in any way, by any food company.

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Author: nutritionistics

Mandy Seay is a licensed and registered dietitian (RD) and certified diabetes educator (CDE).

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