Get Your Plate in Shape: Simple Tips for Incorporating More Fruits & Vegetables

Written by Jennifer Abell
Part of National Nutrition Month 2012

According the USDA My Plate recommendations, the average adult should incorporate 2 cups of fruit and 2-3 cups of vegetables into their daily diet.  The nutrients contained in fruits and vegetables can boost your metabolism, immune system, and energy.  Finding ways to cram 3 cups of vegetables into your day can be an intimidating and seemingly impossible task.  They key is finding ways to incorporate vegetables into your daily diet and routine.  As you go through your typical day, think about ways to add a little vegetable boost to your diet and get your plate in shape.

• Breakfast: Why not throw some bell peppers and tomatoes in your morning omelet? Throw that yogurt you eat with breakfast into a blender and add some frozen fruit!
• Morning Snack: Grab an orange or a Banana on your way out the door and throw it your bag for that mid-morning hunger!
• Lunch:  Double the lettuce and tomato on your BLT
• Afternoon Snack: Instead of cheese and crackers, try grabbing some celery or carrot sticks and hummus
• Dinner: Double your veggies! Whether it’s a stew, chili, sauce, soup, or casserole simple double the vegetables called for in the recipe

References

Why is it imporant to eat fruit? (2012). Retrieved from http://www.choosemyplate.gov.

Plumandjello (Photographer).  (2006).  Fruit [Photograph]. Retrieved from: http://www.flickr.com/photos/plumandjello/2333263539/

Like this post?  Read more Get Your Plate in Shape posts!  

Tired of Mediocre Breakfast Cereals? Add Vibrant Color and Electrify the Start of Your Day!

Written by Emily Root
Part of the National Nutrition Month initiative

Although breakfast is the most important meal of the day, sugary cereals often provide us with a high calorie, sluggish start to the morning. Granola cereals, like Honey Bunches of Oats and Heartland, are a nutritious way to greet the day but are often bland, dull in color and do not provide high nutritional benefits even though they may contain some dried fruits. To brighten up your favorite breakfast cereals and give your body what it needs, add fresh blueberries, strawberries or bananas. Not only do they add color, but they are also packed full of health benefits that will rouse your body and jump start your morning.

• Blueberries--   contain vitamin C and iron which help protect your body from infection. These berries have the potential to help prevent cancer, heart disease and urinary tract infection. They are high in fiber and may also work to fight against memory loss.
• Strawberries--   contain folate and potassium. This delicious fruit is an excellent way to get the vitamin C your body needs. They help lower cholesterol, work to prevent constipation and may aid in the prevention of some cancers. 
• Bananas--    contain potassium, vitamin B_6, folate and fiber. They are an excellent way to help lower blood pressure and cholesterol levels. These yellow wonders provide some of the key nutrients your body needs to function correctly and contain tryptophan, which helps you relax.

So next time you rise to greet the day, liven up your body with fresh fruits

added to your Rice Krispies, Corn Flakes and granola type cereals. Here comes the sun, are you ready to meet it?

References

Ramos, Angelo J. (photographer), Summer Fruits, [photograph].

Schwarcz, J., Berkoff, F., Johnson, P., Wait, M., et al. (2004). Foods that harm, foods that heal: An a-z guide to safe and healthy eating (pages 54, 64-66, 96-97, 345). Pleasantville, New York: Reader’s Digest Association, Inc.

Like this post?  Read more Eat Right With Color posts!