Keep it simple- Make half of your plate fruits and vegetables!
Why do these foods matter?
- Possible roll in lowering risk of diseases
- Provide fiber to keep you full longer
- Low in calories to promote a healthy weight
- Make for a quick and easy snack
- Rich in nutrients you may not get from other foods
Some nutrients to notice and their sources:
- Calcium: spinach, collard greens, turnip greens, edamame
- Fiber: apples, pears, raspberries, pinto beans, spinach, broccoli
- Iron: spinach, beans, dried apricots, chickpeas
- Potassium: beans, banana, dried apricots, tomato, broccoli
- Vitamin C: apricots, broccoli, orange, strawberries, spinach
Ideas to sneak more fruits and veggies into your diet:
- Add broccoli to your mac n cheese
- Add spinach to your smoothie or omelet
- Mix fruit into your yogurt or cereal
- Add veggies into casseroles
- Try replacing pasta with cauliflower
- Put dried fruits in trail mix recipes
- Top your favorite breakfast foods with fruits
Tips:
- Eat a variety of textures and colors
- Canned, frozen, fresh or juices all count
- Keep your produce separate from raw meats and chemicals
- Shop produce that is in season to save money
- Adding citrus helps prevent bananas and apples from browning
Written By: Jennifer Bennett and Emma Scogin, SFA Dietetic Interns 2014-2015
Resources:
http://www.fruitsandveggiesmorematters.org
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