Nutrition News: Ten Tips to Boost Your Fruits and Vegetable Intake

We can never seem to get enough of the real foods we need.  For many it is a struggle  just to get one fruit or vegetable in per day.  It comes down to choices, planning and being aware of what you are eating.  I had a client today who came in with a food log for the past week- there were only two greens (side salads) for the whole week, a little scary.  There were a few berries at breakfast, but beyond that it was burgers, fries, pizza, subs, chicken and rice,cereal, cereal and cereal. Does this sound familiar?  If so- it is time to start making some changes before you are fighting heart disease, stroke, diabetes , obesity , cancer, inflammation, digestive disorders or other health related diseases. Do you get the picture? Let’s start by finding ways to get the power houses of whole foods in your daily eating. Here are to tips to help achieve that goal.

1. Always have fruits and veggies available at home, including fresh, canned in water not sugar added, 100% juice and dried.

2. Strive for fruits and/or veggies at EVERY meal and snack, make half your plate produce-  think color!!

3. Use the microwave to zap frozen veggies into a quick side dish.

4. Have fresh fruits and veggies cut up and ready to eat in the fridge or at the table.

5. Drink 100% juice , but  no more than 6-12 ounces a day.

6. Buy produce in season, for better taste, variety,nutrition and price.

7. Add dried or fresh fruits to salads for variety and crunch.

8. Snack on unsweetened dried fruit and veggies, keep them in your car, your desk or backpack.  Keep in mind these are more concentrated and have increased sugar- so limit to one- fourth cup (or a small handful)

9.Flavor soups and stews with vegetable including frozen, fresh and canned.

10. Enjoy vegetable- based sauces, such as red spaghetti sauce or pizza sauce.

(source: Produce for Better Health)

And one more thing-  eat more veggies than fruit because of sugar content.  Your body, health and energy levels will be thanking you as well as the scale and the smaller clothes you will be wearing.  Make it a part of a healthy lifestyle for now and years to come.

If you struggle with knowing what to eat or how to plan, contact me for a complimentary strategy session.

Be Well,

Mary

 

 

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