We all know we need to eat more fruits and veggies. It is a very rare person that gets enough of these nutrient packed foods on a regular basis. I have good days, but more often than not I fall short, and some of us can go through an entire day without even getting a bite of either. These amazing foods help to reduce the risk of cancer, heart disease, high blood pressure and diabetes and they are high in nutrients and low in calories and fat, helping with obesity. Here are 12 ways you can sneak more of these powerhouses into your daily diet.
1. Make a smoothie for breakfast or lunch: frozen banana, strawberries and yogurt make a great small meal. Get creative with your fruit combinations and even throw a few veggies into your smoothies as well. There are a plethora of smoothie recipes online - check them out and give them a try.
2. When making an omelet throw in diced peppers, tomatoes, mushrooms, spinach or zucchini - or all of them! Or, if you need to grab-and-go, throw it all into a tortilla shell.
3. Add blueberries or sliced bananas to your pancakes. Top with applesauce or diced peaches.
4. Throw fresh berries into your cold cereal or oatmeal.
5. Keep easy to reach, easy to eat, grab-and-go snacks: baby carrots, celery sticks, cherry tomatoes, trail mix with dried fruit, raisins, grapes, frozen 100% fruit juice bars and sliced apples. Make the fresh fruits and veggies easy and accessible. When I get home from the grocery store I take a few minutes to chop up my broccoli, cauliflower and celery so it's easy and ready to go directly into soups, stir fry's or eat as a quick snack.
6. Added shredded carrots or zucchini to casseroles, chili, lasagna, meatloaf or soup.
7. Dump a handful of extra mixed veggies into your soup that you warm up for lunch.
8. Add extra veggies to your pizza. Add mushrooms, artichokes, peppers and/or spinach and zucchini. Try something new!
9. Top your turkey sandwich with spinach instead of lettuce and add tomato, cucumber and zucchini to it.
10. Dedicate one meal a week as your "meatless meal". Instead of making meat the main course focus on veggies and whole grains and legumes/beans instead.
11. Put the focus of your desserts on fruit. Cobblers, crisps and shortcake topped with fresh berries are a favorite in our house! Or, top your ice cream with fresh berries instead of chocolate syrup.
12. Add a salad to every meal. Salads go great with pizza, hamburgers and chicken strips. It's a double bonus as well because not only are you getting your greens but you will eat less of the main food because you are filling up on a healthy foods.
