Tips on how to increase your Fruit and Vegetable intake throughout the day

Hello ladies!

Today I am going to highlight many tips to help you increase those fruit and veggie (FV) servings on a daily basis!  Don’t feel like you need to immediately do every single one of these tips.  Remember, make your goals attainable and realistic so you will set yourself up to succeed!

General Tips

  • Stir in low fat or fat-free granola into a bowl of low fat or fat-free yogurt and top with sliced apples or berries1
  • Add vegetables such as diced tomatoes, spinach, and onion to your egg, or egg white omelet1

13-omelette

  • Have fruit as a mid-morning snack1
  • Make fruits and vegetables half of your plate1
  • Eat raw veggies with a healthy low fat or fat-free dip1!                                                     Follow this link for some dip ideas2:

Myrecipies.  Dips Under 100 Calories.  Internet: http://www.myrecipes.com/healthy-diet/calorie-counts/healthy-dip-recipes-under-100-calories (accessed 26 June 2017).

Holiday Cookbook
Holiday Cookbook Food Stylist: Chelsea Zimmer Prop Stylist: Paige Hicks Photographer: Brian Woodcock
  •  Put grapes and bananas slices on a wooden skewer and freeze for “fruit on a stick”1
  • Add vegetables to a casserole or pasta…try broccoli, peas, and corn1
  • Ask for more vegetable toppings like broccoli and spinach and less cheese on your pizza1

pizza-1442946_1920

  • Keep a bowl of whole fruit on the table, counter, or in the refrigerator3
  • Buy fresh fruits in season when they may be less expensive and at peak their peak of flavor3
  • Consider convenience when shopping, try pre-cut packages of fruit for a healthy snack in seconds3
  • At breakfast, top your cereal with bananas, peaches, or blueberries3

breakfaast cereal

  • Drink 100% fruit juice or mix fresh fruit with plain fat or low fat-free yogurt3
  • At lunch pack a tangerine, banana, or grapes to eat3
  • Individual containers of fruit are easy and convenient to travel with3
  • For dessert, have baked apples, pears, or a fruit salad3
  • Dried fruit makes a great snack, they are easy to carry and store well3

dried_fruit

  • Keep a package of dried fruit in your desk or bag3
  • As a snack spread peanut butter on apple slices3
  • Make fruit smoothies by blending fat-free or low-fat milk or yogurt with fresh or frozen fruit. Try combining bananas, peaches, and strawberries3!
  • Try unsweetened applesauce as a lower calorie substitute for some of the oil when baking cakes3
  • For fruit salads mix apples, bananas, or pears with acidic fruits like oranges, pineapple or lemon juice to keep them from turning brown3
  • Buy fresh vegetables in season (more coming on in season FV next week!)
  • Stock up on frozen vegetables for quick and easy cooking in the microwave4

frozen-beans-1827070_1920

  • Buy vegetables that are easy to prepare- such as pre-washed bags of salad greens and add baby carrots or grape tomatoes for a salad in minutes4
  • Buy packages of veggies such as baby carrots or celery sticks as quick snacks4
  • Try crunchy veggies raw or lightly steamed4
  • Buy canned vegetables labeled “reduced sodium” or “no salt added”4
  • Many vegetables taste great with a dip or dressing. Try a low-fat salad dressing with raw broccoli, red and green peppers, celery sticks, or cauliflower4
  • Keep a bowl of cut-up vegetables in a see-through container in the refrigerator.(this one personally works best for me! It reminds me that I have veggies AND it helps that I can easily access them for cooking!)4

cut up fruit

Specifically for children:

  • Set a good example for children by eating fruit every day with meals or as snacks3
  • Offer children a choice of fruits for lunch3
  • Depending on the age, children can help shop for clean peel or cut up fruits3
  • While shopping allow children to pick out a new fruit to try at home3
  • Decorate plates with fruit slices3

caterpillar

  • Top off a bowl of cereal with some berries or make a smiley face with sliced bananas for eyes, raisins for a nose, and an orange slice for a mouth3
  • Make fruit kabobs using pineapple chunks, bananas, grapes, and berries3
  • Set a good example by eating vegetables with meals and snacks4
  • Let children decide on the dinner vegetables or what goes into salads4

children veggies

  • Depending on the age, children can help shop for, clean, peel, or cut up vegetables4
  • Use cut up vegetables as part of afternoon snacks4

 

References 

  1. Department of Health and Human Sciences, Centers for Disease Control and Prevention. How many fruits and vegetables do you need? Internet: http://www.fruitsandveggiesmorematters.org/wp-content/uploads/UserFiles/File/pdf/resources/cdc/HowMany_Brochure.pdf (accessed 26 June 2017)
  2. Dips Under 100 Calories.  Internet: http://www.myrecipes.com/healthy-diet/calorie-counts/healthy-dip-recipes-under-100-calories (accessed 26 June 2017)
  3. Choose MyPlate. Tips to help you eat fruits. January 2016.  Internet: https://www.choosemyplate.gov/fruits-tips (accessed 26 June 2017)
  4. Choose MyPlate. Tips to help you eat vegetables. January 2016. Internet: https://www.choosemyplate.gov/vegetables-tips (accessed 26 June 2017).
  5.  Image References:
  1. HEADER: Strawberry. Internet: https://pixabay.com/en/strawberries-fruit-soft-fruit-red-1339969/ (accessed 17 July 2017).
  2. Vegetables Omelette: Breakfast Recipe.  March 2013.  Internet: https://www.boldsky.com/cookery/vegetarian/break-fast/vegetables-omelette-breakfast-recipe-032590.html (accessed 18 July 2017).
  3. Dips Under 100 Calories.  Internet: http://www.myrecipes.com/healthy-diet/calorie-counts/healthy-dip-recipes-under-100-calories (accessed 26 June 2017).
  4. Vegetable Pizza. Internet: https://pixabay.com/en/pizza-garlic-cutting-board-1442946/ (accessed 17 July 2017)
  5. Rubbermaid Easy Find Lids.  Food Storage Container.  Internet: https://www.amazon.com/Rubbermaid-Easy-Storage-Container-42-Piece/dp/B00COK3FD8 (accessed 18 July 2017).
  6. Readers Digest. 12 Breakfast Rules for Diabetes. Internet: http://www.rd.com/health/conditions/diabetic-breakfast-tips/ (accessed 18 July 2017).
  7. Health Castel. Dried Fruits: More Than Just Raisins.  Internet: http://www.healthcastle.com/dried_fruits.shtml (accessed 18 July 2017).
  8. Pixababy.  Frozen Green Beans.  Internet: https://pixabay.com/en/frozen-beans-beans-green-delicious-1827070/ (accessed 31 July 2017).
  9. Amazon. 50 Food Containers with leakproof lids.  Internet: https://www.amazon.com/Food-Containers-leakproof-lids-Microwave/dp/B01IF9S6K8 (accessed 31 July 2017).
  10. 10 + Inspirasi Dekorasi Makanan Yang Asyik Untuk Anak.  October 2015.  Internet: http://detikviral.blogspot.com/2015/09/10-inspirasi-dekorasi-makanan-yang.html (accessed 18 July 2017).
  11. Avant homes. How to grow vegetables with children.  Internet: https://www.avanthomes.co.uk/avant-life/how-to-grow-vegetables-with-children/ (accessed 18 July 2017).

 

 

 

 

 

 

 

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