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
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:
- Pump up your breakfast – make a vegetable omelet, add a fruit to cereal or on the side
- Double the vegetables you normally eat at your meals.
- 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
- Use a fresh new vegetable each week – whatever is in season
- Make them your snacks – fruits and/or vegetables with dip
- Start a meal with soup or salad
- Have fruit as a dessert at all meals
- Pre wash and cut fruits and vegetables to have them ready to grab or easily accessible to add to any meal
- Buy frozen vegetables – last longer, cheap and easy to cook quickly
- Try roasting vegetables – makes vegetables taste amazing
- Take advantage of farmer’s market
- 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
- 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
- In large bowl combine spinach, walnuts, red onion, and strawberry slices.
- Toss to Mix.
- Just before serving add dressing to taste.
- Divide among 4 salad plates and serve.
Calories per serving: 60
Total fat: 5g
Sodium: 12.8 mg
Total Carbohydrate: 3.4g
Dietary Fiber 1.1 g
Easy Vegetable Dip
- Fiesta Ranch Dip
- Favorite vegetables for dipping (celery, tomatoes, broccoli, cucumbers, etc)
- Mix fiesta ranch dip with 16 oz fat free sour cream
- Dip your favorite vegetables
1 serving = 2 tablespoons
Calories per serving: 30
Total fat: 0g
Sodium: 295 mg
Total Carbohydrate: 4g
Dietary Fiber 0 g
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.