Friday, March 29, 2013

Easy Ways to Eat More Vegetables

A special thanks to the Dieticians at Home Solutions for providing the Nutrition Blogs this month!

Easy Ways to Eat More Fruits and Vegetables

Presented to you by: Ellen Sviland, MS, RD, LD – Fairfax Branch 
Home Solutions Infusion Therapy

Fruits and vegetables can be difficult for all of us to consume enough of throughout the day. Using the new “MyPlate” method, you can get in 6 servings of fruits and vegetables daily!  I know many of you are thinking “Vegetables? For Breakfast?”  This is easier than you think but can also be altered if you don’t want to add a vegetable in with your scrambled eggs or an omelet. You can vary your breakfasts by doing 2 fruits instead and 2 vegetables with another meal. You can also have the vegetable for a snack and skip it with breakfast altogether. By doing this, you can get in the recommended servings of fruits and vegetables daily.

Another option can be to eat the colors of the rainbow. If you try to get in a rainbow of fruits and vegetables, you’ll meet your recommended intake of fruits and vegetables:

Red - apples, strawberries, beets, radishes, tomatoes, raspberries, watermelon, red grapes, rhubarb, cherries, red peppers
Orange – guava, oranges, sweet potatoes, apricots, butternut squash, pumpkin, nectarine, cantaloupe, carrots, kumquats, orange peppers
Yellow – mango, lemons, yellow apples, corn, grapefruit, summer squash, yellow peppers, pineapple
Green – lettuce, green apples, okra, kiwi, peas, sugar snap peas, broccoli, avocado, celery, zucchini, cabbage, green bell peppers, green onions
Blue/Purple – blueberries, blackberries, dried plums (prunes), plums, purple grapes, eggplant
White – potatoes, banana, pears, mushrooms, jicama, turnips, onion

One final option when trying to get in more fruits and vegetables is another family friendly option: Roll the Dice. Have your children roll the dice to see how many new fruits and vegetables they have to try that month. Whether the fruit/vegetable is in a different form than usually prepared or a brand new item, get them to try it! You won’t know unless you try a new food if you like it or not!

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