To boost your veggie servings:
» Buy pre-washed, pre-cut veggies. The convenience is well worth any extra cost, and you’ll be more likely to eat them.
»Add veggies into breakfast omelettes. Chopped tomatoes, green or red peppers and onions are traditional favorites that provide flavor and nutrition.
» Add to lunch sandwiches. Grated carrots, sprouts or slices of avocado make delicious additions!
» Start each meal with a tossed salad. Save time by dressing up a bag of ready-to-eat salad greens with pre-cut items from the salad bar.
» Pureed or cut into chunks, veggies can really amp up the nutrients in your spaghetti sauce.
» Buy low- or reduced-sodium soup in a can and add fresh or frozen broccoli, beans, carrots, kale and other greens for a meal that’s superfast and superhealthy!
» Load up on salsa! It’s low in calories and high in both health benefits and versatility. Use it with everything from eggs to baked potatoes.
To add more fruit to your diet:
»Start your day off right by having fruit with breakfast every day.
»End it the same way—fruit for dessert! Need some new ideas? Microwave an apple or pear and sprinkle with cinnamon or top low-fat ice cream with canned cherries.
» Keep a fruit bowl at your desk, on your kitchen counter or wherever you spend the most time.
»Rely on dried fruit as a portable snack that will satisfy sweet cravings. It’s great for traveling or snacking in the car and has a long shelf life. Try something different such as dried mango or papaya chunks, available in the produce department.
» Expand the way you think about fruit! In addition to snacks and desserts, fruit also makes a sweet addition to meals. Add dried cranberries to chicken, turkey or pork recipes, toss grapes into chicken or tuna salad and add fresh or dried fruit to tossed green salads.
» Go exotic! Have you ever tried a pomegranate, lychee or star fruit? Break out of your fruit rut and see what you’ve been missing
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