Eat Five a Day

Brooke is back after a month when I goofed up and didn’t get her first of the month post up is Brooke Douglas of Nutrition Authority with help to get us to eat 5 a day, fruit and vegetable helpings that is. It seems appropriate that Brooke who regularly contributes is the author of the 300th post on this health blog.  Thanks Brooke.

15 Ways to More Fruits and Vegetables

  1. Have 1 cup of fruit (fresh or frozen) for breakfast every day.
  2. Take 1 cup of fruit/1 piece of fruit with you in the car (for work or when you are running errands).
  3. Eat at least one cup of vegetables at lunch. This could be a salad or vegetable soup. Try dipping raw vegetables of your liking in to your favorite low fat or fat free salad dressing.
  4. Eat at least one cup of vegetables for dinner.
  5. Make one vegetarian recipe each week; don’t be afraid to try new ones!
  6. Take the time once a week to shop for, clean, separate and/or cut up into bite size pieces and bag (in a large baggie) a variety of your favorite vegetables.
  7. Keep freshly prepared (from tip #6) vegetables on hand for snacking at home, at work or in the car and for quick side dishes, to throw in pasta, casseroles or soup during the week.
  8. Start shopping in the produce section of the grocery store and build your meal ideas from what you find.
  9. As a goal, aim for at least 1/3 of your grocery cart to be from the produce section.
  10. Keep fresh or dried fruit on hand for grab and go snacks. Store these in your desk drawer, passenger seat, computer bag, briefcase, suitcase, locker, purse, etc…
  11. Take fresh fruit to work with you every day for a snack. Always have a healthy fruit or vegetable snack available to grab when hopping in the car to run errands…just in case you get hungry while you are out.
  12. The next time you visit a fast food restaurant, order a side salad or fruit cup instead of fries or chips.
  13. Make a delicious fruit parfait as dessert once a week. Plain vanilla yogurt, your favorite berry (fresh or frozen/thawed) and sprinkle with Grape-Nut Cereal (or any favored high fiber cereal).
  14. Make a vegetable stir fry at least once every week. Get creative with different (modest portion) lean meat choices and always add a large variety fresh or frozen veggies.
  15. When eating, fill at least ½ of your plate with fruits and vegetables. Always. Every day.

New Ideas?

  • When the weather is warm, freeze some grapes and sliced bananas – these make great snacks to help everyone keep cool.
  • Instead of the same old boring iceberg lettuce on your sandwiches and in your salads, try some crispy fresh spinach, arugula or mixed greens.
  • Put some fresh vegetables on the grill whenever you decide to grill some meat. Make it a habit.
  • Toss some fruit in to your salad – you could use dried fruits like cranberries or fresh ones like berries, mandarin oranges, mangoes, peaches and pineapple.

Excellent Recipes

www.cookinglight.com

www.fruitsandveggiesmorematters.org

www.foodandhealth.com

www.NutritionAuthority.com

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