There are so many out there that you may not even know that you like! I like to buy a different fruit that is in season every week. Especially when they are on sale....
Try to eat a vegetable at every meal. The healthy fiber will fill you up and help you eat less.
Fruits and vegetables come in all colors of the rainbow. From deep red and green to vibrant orange and yellow, these colors correlate with the natural phytochemicals found inside the fruits and vegetables. The phytochemicals not only give fruit their color, they also give them health-promoting properties. Eating a wide variety of colors each day helps you enjoy the many health benefits of fruits and vegetables. Try see how many colors you can get in your every day.
- Fruits and vegetables may help lower the risk of some cancers
- Fruits, vegetables, and grain products that contain fiber, particularly soluble fiber, may help reduce the risk of coronary heart disease
- Fiber-containing grain products, fruits and vegetables may help reduce the risk of some cancers.
In addition, the FDA approved a claim stating that a diet with adequate folic acid may reduce the risk of certain birth defects. This claim might appear on labels of dried beans, brussel sprouts, asparagus, tomato juice, and orange juice- foods that are excellent or good sources of folate. (61)
Cook at home frequently
Have breakfast at home and include fruit, whole grains and skim milk daily. Bring lunch with a sandwich, salad and fruit most days. Prepare a heavy-on-the-vegetables dinner at home most days. To save time, try the ready-to-eat packaged salads or stir-fry mixtures. Prepare extra portions and freeze in meal-size containers labeled with the content and date.
Know how to eat out
When eating in a restaurant, order a salad with the dressing on the side. Dip the fork in the dressing before taking a bite of salad. Order the entree with the vegetable on the side dish. If eating Italian choose pasta with marinara sauce. If ordering pizza, ask for double sauce, half the cheese and vegetables on top. When eating Chinese food, opt for steamed brown rice, vegetables instead of fried options.
Memorize healthy recipes
Have healthy ingredients on hand and have a healthy dinner on the table in short order. Here are some ideas: Add canned beans to chili and tomatoes or extra vegetables to soups or casseroles. Add frozen or canned vegetables to pasta. Saute leftover veggies, add a can of beans, spices and a jar of prepared spaghetti sauce. Make an egg white omelet with avocado, tomatoes, and broccoli. Saute fresh, frozen or leftover vegetables in a small amount of oil, garlic, add sauce of your choice and serve with brown rice.
Know how to snack
Opt for carrots or veggies in low-fat dressing, rather than chips. Choose fruit instead of candy. Munch on almonds and raisins instead of crackers. Try plain low-fat yogurt mixed with berries, bananas or peaches instead of ice cream. For a heavier snack, try natural peanut butter or low-fat cheese on a banana, apple or celery.
Make your liquids count
Drink 6 oz. of 100% orange juice or other citrus juice every day. Drink skim milk instead of 2% or whole milk. Next time you want soda, grab 100% vegetable or fruit juice instead. Add some zip to fruit juice by mixing in club soda or seltzer. Make fruit smoothies by mixing juice, fruit and ice cubes in a blender.
Plan ahead
When going to a party set a limit on how much food you'll eat and spend more time socializing. Use a napkin as a plate and you'll be less likely to take food that drips (and usually is higher in fat). Bring a fruit or vegetable platter along. (62)
Here are some actions to get you started and keep you going. Try two or three actions now and try more later:
- Buy many kinds of fruits and vegetables when you shop, so you have plenty of choices, and you don't run out. Buy frozen, dried and canned as well as fresh fruits and vegetables
- First, use the fruits and veggies that go bad easily (peaches, asparagus). Save hardier varieties (apples, acorn squash) or frozen and canned types for later in the week
- Use the salad bar to buy cut-up fruits/vegetables if you don't have time
- Keep a fruit bowl, small packs of applesauce, raisins or other dried fruit on the kitchen counter, table or in the office
- Pack a piece of fruit or some cut-up veggies in your briefcase or backpack; carry moist towelettes for easy cleanup
- Keep a bowl of cut-up veggies on the top shelf of the fridge
- Add fruit to breakfast by drinking 6 oz. of 100% fruit juice or by having fruit on your cereal
- Add fruits and vegetables to dinner by microwaving or steaming vegetables and having a special fruit dessert
- Once a week or more, try a low-fat meatless meal or main dish that features beans (tacos or burritos stuffed with pinto or refried black beans; chili with kidney beans; black beans over rice)
- Try kidney beans or black-eyed peas with barley. It's a fast and east way to use beans and peas without cooking them from scratch
- Use beans as a dip for vegetables or filling for sandwiches
- Serve soup made from beans or peas - minestrone, split-pea, black bean, or lentil (once a week or more)
- Add beans to salads (65)
Money-Saving Tips for Fruits and Vegetables
- Buy fruits and veggies in season or shop for fruits and veggies on sale
- Compare prices between fresh, frozen and canned fruits and vegetables. Buy whichever is cheaper
- Compare brands to find the best price
- Buy bananas, peaches, pears, cantaloupe and tomatoes at different stages of ripeness. They will finish ripening at room temperature. Then they will be ready to eat at different times. This way, you can include them in your meals over several days
- Do not refrigerate fresh tomatoes. Leave them on the counter until they are ready to eat. They should have a rich red color and be slightly soft
- Refrigerate ripe pears, peaches and cantaloupe so they say fresh longer (66)
61. U.S. Food and Drug Administration FDA Consumer March 1997 Updated August 1998 Article by Paula Kurtzweil
62. A Bushel of Reasons to Eat your fruits and vegetables by Cynthia Gillette, PhD, RD, AMC Cancer Research Institute, Denver, CO. Julie Garden-Robinson, PhD, LRD, North Dakota State University, Food & Nutrition Dept.
