August 1, 2011 by Michelle Treber

  • Fruits & Veggies

  • We all know we need to eat more fruits and vegetables.  How do we do it?  It takes a little planning to make it happen.   Here are some tips to help you increase your number of servings.   One of the best things to do is to take the time to clean and cut up vegetables when you get home from the farmer’s market or store.  Place them in small bags or containers so they are portable and easy to use.  I routinely cut up celery and carrots and place them in small bags.  It makes it easy to pick up a bag for a snack or for my packed lunch.  Here are some additional tips to help you.

At Breakfast

  • Begin with a piece of fresh fruit, 100% juice or fresh fruit cup
  • Add veggies to omelets or other egg dishes.  Try peppers, onions, spinach, broccoli or asparagus for a new twist.
  • Top cold cereal with berries, peaches, or dried fruits (cranberries, raisins, etc.)
  • Mix additional fresh fruit into fruit flavored yogurt.
  • Top pancakes or waffles with cut up fresh fruit such as strawberries and bananas.  You can also add diced fruit or berries to your pancake batter.

At Lunch

  • Try a veggie pizza.
  • Enjoy cut up vegetables or fruit with a low fat dip.
  • Enjoy a bowl of vegetable soup. 
  • Enjoy a salad with lots of different vegetables and fruits.  Use low calorie dressing or a small amount of oil and balsamic vinegar.
  • Microwave a sweet or white potato.  Top with a little shredded cheese and broccoli.
  • Enjoy fruit as a dessert.  Look for fruits that are in season such as berries, peaches and melons.

At Dinner

  • Add shredded carrots or zucchini to meatloaf, casseroles.
  • Include chopped vegetables in pasta sauce or lasagna (try shredded carrots or zucchini).
  • Replace part of the meat, chicken or fish in a casserole with cooked dried beans or peas.
  • Grill vegetable and fruit kabobs.

For Snacks

  • Keep cut up raw vegetables in a clear container in the refrigerator.
  • Have a bowl of fresh fruit on the counter.
  • Make a smoothie from yogurt, a half cup of juice and a cup of berries or piece of fruit.
  • Try low sodium vegetable or 100% fruti juice.
  • Eat frozen grapes.
  • Make fruit kabobs with pineapple, berries, bananas, melons and grapes.

Remember that small steps help you achieve your goal of eating more fruits and vegetables.  Most are low calorie and full of nutrients,
vitamins and fiber.  Pick an idea that you like and make it part of your routine.   Once it becomes routine, try another idea.  One positive lifestyle decision can motivate you to make another positive decision.  You will feel better as you begin your journey towards healthier living. 

Source:  University of Georgia College of Agricultural
and Environmental Sciences and the U.S. Dept. of Agriculture cooperating.  Bulletin # 126-5.  August 2005.