8 Tips to Get Your Daily Serving of Fruits and Vegetables

Most Americans groan at the thought of trying to get those ever evasive fruits and vegetables into their frenzied lifestyle. After all, if you can’t count French fries and potato chips as a serving of vegetables, then how will you ever reach the daily requirement?

But, really, with these fun and easy tips, you’ll find yourself eating the recommended daily amount of five to thirteen servings of those healthy, vitamin-packed, fiber-rich, tasty fruits and vegetables every day – promise!

Tip 1: When preparing waffles, pancakes, muffins or even cakes or breads, grate an apple into the mixture before cooking. If you don’t have an apple or don’t have the extra few minutes it takes to grate one, replace part of the oil or butter in the recipe by applesauce. This will result in a moist and nutritious, not to mention low fat, product.

Tip 2: Get rid of the whipped cream, fudge and caramel on your after dinner ice-cream. Instead, substitute a serving of fresh or frozen fruit such as raspberries, blueberries or strawberries. Try to eat within the season, in other words – berries in the spring, grapes in the summer, peaches in the fall and apples in the winter.

Tip 3: When cooking a main dish such as meatloaf, tacos, soups, stews or even spaghetti sauce, add some extra grated or chopped vegetables. Great suggestions that will add nutrients and vitamins but no extra fat include carrots, zucchinis, bell peppers, mushrooms and onions.

Tip 4: When the afternoon munchies hit, reach for a quick but healthy and filling snack. Opt for a handful of dried fruit and nuts, a banana and yogurt cup, a small bowl of cherries, berries or grapes and a slice of wheat bread and peanut butter, or try some of your favorite sliced vegetables with a few ounces of cheese. Make sure to add some protein to each snack, this will ensure that you are getting the correct ratios of food types and will fill you up until the next meal.

Tip 5: Eat a green vegetable every day. A dark and leafy green vegetable is recommended. Choose from lettuce, chard, kale, spinach, asparagus, broccoli, cucumbers and cabbage for starters. If you haven’t tried them since you were a kid when you hated them – give them one more shot. You’ll probably be surprised.

Tip 6: When eating out ask for an extra serving of vegetables. When they arrive eat them first before digging into those refined carbohydrates! If there isn’t a vegetable served with the meal, be sure to ask for a salad.

Tip 7: When you would normally reach for a soda or an extra cup of java, try something different. Choose a glass of cold 100% fruit or vegetable juice. Not only will it increase you energy levels and add nutrients and vitamins, but it won’t add those extra empty calories associated with coffee and soda.

Tip 8: Keep a food journal. For one week, write down everything you eat, don’t change your diet from the norm. At the end of the week evaluate your daily menu. Determine if there are extra foods that you could omit which don’t add any value to your diet. Instead replace them with extra servings of healthy and nutritious fruits and vegetables.

 

 

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