People who eat more vegetables and fruits are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health such as potassium, dietary fiber, vitamin C and folate (folic acid). Most are naturally low in fat, sodium, and calories. None have cholesterol.
Eat more fruits by:
Keeping them visible in a bowl on the table, counter or in the refrigerator is a reminder to eat them.
Buy fresh in season when they are less expensive and have more flavor. Fruits will sweeten a recipe.
Keep a supply on hand by buying a variety of forms like dried, frozen and canned (in water or 100% juice) as well as fresh.
Choose whole or cut-up fruits most of the time to get the fiber, but fruit juice counts, too.
Be a good role model by eating fruits and veggies every day with meals or snacks.
Include fruit in your breakfast by eating it fresh or adding to cereal or yogurt or drinking juice.
Choose fruit and veggies as one of your choices at lunch time
Experiment to get fruit into your dinner meal by adding pineapple to coleslaw or have orange sections, dried cranberries or grapes in a tossed salad.
Snack on fruits. They make great snacks and are easy to carry and store.
Following are ten tips to improve your meals with fruits and vegetables.
1. Fire up the grill and use it to cook veggies and fruits.
2. Expand the flavor of your casseroles by adding fruits and veggies.
3. Plan to add extra veggies to your Italian dish.
4. Get creative with your salad.
5. Salad bars are not just for salads. Be creative in using them.
6. Get in on the stir-fry fun.
7. Add them to your sandwiches .
8. Be creative with your baked goods.
9. Make a tasty fruit smoothie.
10. Liven up your omelets!
