Not only are fruits and vegetables loaded with vitamins and minerals, these heart-healthy foods are rich in dietary fiber and low in calories. Including more fruits and vegetables in your daily diet can help reduce cravings for foods high in fat, according to the Mayo Clinic. How many fruits and vegetables you actually need every day depends on your age, sex and level of physical activity, according to the Centers for Disease Control and Prevention.
Step 1
Garnish your breakfast cereal, pancakes and waffles with fresh fruits. Bananas, strawberries and blueberries make tasty additions. Another way to get more fruit in your diet at breakfast is to spread toasted, whole grain bread with peanut butter and then top with sliced bananas.
Step 2
Prepare omelet recipes with broccoli, spinach, tomatoes and bell peppers---or add sautéed vegetables to a scrambled egg. For a sweeter taste add thinly sliced peaches, apples or pears, or whole berries to an omelet.
Step 3
Drink vegetable juice in the morning, but opt for a low-sodium variety. You can also use vegetable juice as the base for soups instead of chicken stock or broth.
Step 4
Serve a salad with lunch and dinner, or have a plate of crunchy, raw vegetables available at every meal. Celery and carrot sticks, cucumber slices, grape tomatoes and peppers have very little calories but they help fill you up. Make a green salad more nutritious by adding fresh fruit.
Step 5
Move crisp vegetables to the top shelf of the refrigerator where you are sure to see them when you're hungry for a quick snack. Keep a bowl filled with fresh fruit on your kitchen countertop. You may be more tempted to eat fruit if it's within reach.
Step 6
Make your own spaghetti sauce or add vegetables to a jar of sauce you buy at the store. If you prefer your tomato sauce chunky, add peas, corn, thin slices of bell pepper, mushrooms and string beans. Hide the vegetables from picky eaters by pureeing in the blender before adding to the sauce.
Step 7
Puree cooked or left over vegetables to make into a creamy soup. You can also season pureed vegetables with herbs and use as a sauce over chicken, turkey or broiled fish. Another healthy option is to grill vegetables such as eggplant, zucchini, asparagus, tomatoes and peppers. You will know the vegetables are ready to eat when they begin to soften.
Step 8
Pile on the lettuce and tomatoes when making a meat sandwich. Or avoid the meat and make a fresh vegetable sandwich instead. Ingredients you can use include shredded lettuce and cabbage, tomatoes, sliced carrots, bell pepper, dill pickles and avocado.
Step 9
Top a pizza with broccoli, spinach, sun dried tomatoes, chili peppers or artichoke hearts instead of pepperoni. Avocado, asparagus, onions, cauliflower and squash are other nutrient-packed toppings. Make homemade pizza and add as many vegetables as you want. This may be one way to get your kids to eat more vegetables. Place vegetables on the pizza raw before baking or sauté in olive oil first.
Member Comments