Smartypantz, taking it one day at a time.

Friday, January 05, 2007

Easy Ways to Eat 5 Fruits & Veggies Each Day


-- By Laura Bofinger, Staff Writer for SparkPeople


With just a little thought and a tiny bit of effort in snack preparation, you can make these nutritious foods more convenient and accessible.



Tips and Tricks


Add fruit to your cereal, oatmeal, waffles or pancakes at breakfast.


Create your own yogurt flavors with plain yogurt and different combinations of fresh fruit.


Snack on raw vegetables or fruits instead of chips or pretzels. Keep sugar snap peas, raisins or carrot sticks in your car, your office or your backpack.


Use chunky salsa instead of thick, creamy snack dips.


Drink 100% juice instead of\n addictive coffee, tea, or soda.


Going out to lunch? Take a trip to the grocery salad bar. Use lots of dark green leaves and other vegetables instead of piling on all of the extras like eggs, bacon and cheese.


Add frozen veggies to any pasta dish. It's an easy way to get in another serving of the good stuff.


Keep fruits and vegetables in line of sight. Grapes, oranges, bananas, and apples make a colorful bowl arrangement on the table. If you see them, you will eat them.


Dried fruit is just as portable\n as potato chips -- and less messy. It tastes especially good when added to basic trail mix.


When cooking vegetables, make 2-3 times more than you need and immdiately store the extra away for tomorrow. It'll save you time later on.


Add your own beans and vegetables (tomatoes, spinach, peppers, cabbage) to canned and quick-serve soups.

If you must have pizza, load on extra veggies and pineapple instead of fatty meats and extra cheese.


Try berries, melons or dates for a naturally sweet dessert rather than the usual candy bar, cookie, or ice cream sandwich.


Frozen fruit and veggies are nearly as healthy as the fresh stuff, and only take minutes to prepare.


Combine fruit with your main meal courses. Raisins, apples and tangerine slices add sweet, crunchy variety to a salad. Apples complement pork, pineapple is great with fish, and orange slices are perfect with chicken.


Besides being packed full of nutrients, fruits and vegetables can also be quite filling. They may even ward off any empty calorie snacking that might follow! Don’t be discouraged by the recommended 5 servings a day. The guide below shows that one serving is less than what you might think.


One serving equals:


- 1 medium piece of fruit


- cup fruit or vegetables (raw, cooked, canned, or frozen)


- 1 cup of leafy salad greens


- cup of dried fruit


- cup or 6 oz. of 100% juice


- cup cooked peas or beans (from canned or dried)

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