Refocus on Fruits & Vegetables!
Today is the perfect time to begin making healthy eating changes.
It is easy to try new foods. Party and restaurant buffets often have
new foods that you can try out with nothing lost. Why not make them
fruits and vegetables? They are colorful, fun and taste good! When
you are successful at increasing fruits and vegetables you will
probably also avoid gaining those extra pounds! The top ten list
below will give you some ideas.
Plan for success!
“If you don’t know where you’re going, you’re never going to
Many Americans know that increasing their consumption of fruits
and vegetables would be healthy. Fewer actually have a plan to make
that happen. Use the “Focus on Fruits and Vegetables” button to
learn how much you and your family should be having. To increase the
amount of fruits and vegetables you eat relative to other foods:
If you don’t have fruits or vegetables for all meals and snacks
you have lots of opportunity to increase how often you have
them. Fruits and vegetables make perfect snacks, since most of
them can be eaten with no preparation and come in handy, easy to
transport packaging by “mother nature”. These same features make
them easy to take on the go.
- have them more often
- have more of them at a time
- a combination of these two
If you usually include fruits and vegetables when you eat, then
you might consider the serving sizes you normally have. Most
recipes that include vegetables are even better with more than
the recipe calls for.
Make it easy to stay with the plan by purchasing fresh, frozen
and canned products. You will have some of your favorites
available, even if you can’t get to the store often. Be aware of
added sugar, which may be listed on the label as any of the
following: corn syrup, high-fructose corn syrup, honey, maltose,
dextrose, sucrose and maple syrup.
Top 10 ways to Spice Up Your Life with Fruits & Vegetables.
Inspired by: fruits & veggies more matters
10. A Healthy Dessert – Top fresh cut or frozen mixed fruit with
a tablespoon of whipped topping, sherbet or chocolate.
9. Meat Substitutions – Make vegetable lasagna. Use spinach,
eggplant, broccoli, carrots, mushrooms or your favorite
combination. If you don’t want a full substitution, try
increasing the portions of veggies and decreasing the meat.
8. Fruity Condiments – Serve fruit chutneys and relishes as
condiments. Every little bit helps!
7. Healthy appetizers – Serve appetizers that use vegetables and
fruits, especially colorful ones! Make small fruit kabobs or a
veggie platter that can double as a center piece.
6. Be prepared for guests – Keep frozen and canned veggies on had
in case of unexpected guests or a last minute invitation.
5. Add to Your Tradition – Make a new veggie recipe a tradition
4. Add Some Sparkle – Offer 100% fruit or vegetable juice as a
To make it fun make it with frozen juice and seltzer instead of
3. Healthy Snacks & Gifts – Don’t forget dried fruits. Add them
to a cheese
platter for color or mix them with nuts for snacking or a great
2. Trays of crunchies – Include some surprises like jicama,
zucchini, mushrooms, and peppers too!
1. Decorate & Enjoy! – A basket or bowl of fruits and veggies is
a beautiful decoration or gift.
Get more tips from:
www.fruitsandveggiesmorematters.org - Sponsored by Produce for
Better Health Foundation
Sponsored by The U.S. Centers for Disease Control and Prevention