At the start of the New Year we think a lot more about eating healthy, but what does that really mean and how can we do it? One of the simplest ways to eat healthy is to focus on eating more fruits and veggies. An easy way to measure this goal is to have at least half your plate to be fruits or veggies. This simple improvement can be one of the best things you can do to improve your diet. The good news is that all produce counts, which means canned, dried, fresh and frozen varieties can help you reach your goal. Download our new app, Half My Plate, to help you keep track of eating half your plate fruits and veggies.
Here are some tips to help you increase your fruits and veggies:
Add Fruits and Veggies for BREAKFAST:
•Buy fruit that can be mobile, such as apples, bananas, oranges. Have these in an easy to grab and go place in your home. Make a plan to eat one piece of fruit on the way to work.
•Prep fruit like melon, grapefruit or other fruit the night before.
•Add bananas, raisins or berries to your cereal or oatmeal.
•Drink a small (6-ounce) glass of juice. Be sure it’s 100% fruit or vegetable juice
•Add chopped up vegetables to your eggs or potatoes. Try onions, celery, green or red bell peppers, or spinach.
•Eat carrots or celery. Who said this can’t be eaten for breakfast?
Add fruits and Veggies to LUNCH
•Skip the fries and pick the fruit or vegetable salad option with your lunch.
•Put vegetables on your sandwich, such as cucumber, sprouts, tomato, lettuce or avocado.
•Eat a bowl of low-sodium vegetable soup.
•Have a piece of fruit or raw veggie sticks instead of chips.
Add fruits and Veggies to SNACKS
•Keep raw veggie sticks handy, such as green or red bell peppers, green beans, celery or carrots to enjoy with your favorite dip. Even better if your dip is made with fruit and veggies, such as hummus or guacamole.
•Carry dried fruit, such as raisins, dates or dried apricots, in your purse or pocket.
•Have any type of fresh fruit: grapes, apple, banana, orange, kiwi, etc.
•On hot days, munch on a bowl of frozen fruits or vegetables, such as grapes, peas or bananas.
Add fruits and Veggies to DINNER
•Have a fruit or vegetable salad with dinner.
•Add a side of steamed or microwaved vegetables – frozen veggies are fine!
•Add chopped vegetables like onions, garlic and celery when cooking soup, stew, beans, rice, spaghetti sauce and other sauces.
•Look for ways to add veggies. Add peas to rice or corn to salsa.
If you’re already eating plenty of fruits and veggies every day, you may be ready for the next step: include more color. The best way to get all the various nutrients is to eat fruits and vegetables of many different colors. Eat from as many color groups as you can each day.
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