It’s recommended that we eat 5-9 fruits & vegetables EVERY day. That IS do-able!
- Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases.
- Fruits and vegetables provide essential vitamins and minerals, fiber, and other substances that are important for good health.
- Most fruits and vegetables are naturally low in fat and calories and are filling.
Here are some TIPS to help you incorporate more into your diet…
- Cut up fruits & veggies into individual portion sizes. Store in reusable containers for easy grab & go. Don’t forget a healthy dip such as nut butter or a yogurt based dressing to make your fruit and veggie more fun!
- Keep fruit on the table for visual reminder.
- Buy fresh varieties. Keep frozen vegetables and fruits as backup. Frozen is just as nutritious and has no sodium. Bake frozen veggies on 400 degrees with olive oil, garlic, and basil for a delicious side dish! If you must choose canned, opt for low/no sodium or stored in water or 100% fruit juice.
- Make sure there is a fruit or vegetable every time you eat. Try a variety of seasonings to keep your taste buds excited for veggies. Google is a great way to learn easy recipes!
- Make half your plate vegetables and/or fruits. The other quarter should be a lean protein, and the other quarter a serving of nutritious whole grains like brown rice.
- Grow a garden. Have your own vegetables and fresh berries available right in your yard – great for kids! Start small and add more as you get good at it!
- Eat fresh fruits and vegetables instead of drinking them to get the needed fiber. Liquid calories usually contain high amounts of sugar and add up quickly!
- The brighter the color, the more nutrients!
- Choose fruit for dessert instead of other high calorie options. Cut the fruit and put in a glass bowl so it’s easy to grab and the juices combine for a yummy treat! Mix Greek yogurt with a couple drops of vanilla and stevia for a delicious dip!
- Make it fun. Make fruit or veggie kabobs.
My favorite veggie dish to make is stir-fry with veggies and a variety of beans served with brown rice! Share a picture of all of the colors you ate today with us. Post it here.
~ Lisa @ Innovative Directions in Health