It is no secret that fruits and vegetables are part of a healthy diet, yet many of us struggle to eat the daily recommended fruit and vegetable servings. The United States Department of Agriculture recommends that adults eat 2 cups of fruit and 2 ½ cups of vegetables and that kids eat 1 cup of fruit and 1 cup of vegetables each day. These fruits and vegetables provide the essential vitamins, minerals, and fiber that keeps our bodies running! Adding more fruit and vegetables to meals is a great way to add color and flavor, while keeping calories and fat low. Not sure where to start? Here are some easy ways to eat more fruits and vegetables for a balanced diet:
Try swapping out chips and instead enjoy low-fat salad dressing dips with crunchy vegetables.
Add colorful variety to salads with grape tomatoes, mandarin oranges, carrots, or berries.
Include fruits and vegetables with breakfast to start your day. Add vegetables or salsa to scrambled eggs, or add fruit to yogurt, oatmeal, or cottage cheese.
Having pizza? Broccoli, spinach, green pepper, mushrooms, and tomatoes all make great toppings, whether homemade or take-out.
Slice up vegetables ahead of time so you have convenient and accessible grab-and-go snacks. Use portioned bags or containers to make packing snacks quicker in the morning.
Don’t be afraid of trying something new! Ask your kids to select fruits and vegetables when at the grocery store, or try incorporating one new vegetable a week with dinner.
|2 Ripe avocados||½ Pomegranate (about ½ cup of seeds)|
|1 Lemon||Whole grain crackers or pita chips|
|1. Cut avocados in peel, remove pit, and peel the avocado from the skin.|
|2. Slice avocado and place pieces in mixing bowl.|
|3. Under water in a bowl, remove the membrane from the pomegranate half and let the seeds fall into water. Drain seeds and set aside.|
|4. Mash the avocado with juice from lemon, to taste. Season with salt if needed.|
|5. Stir pomegranate seeds into avocado mash or sprinkle on crackers before serving.|
|Serve avocado on crackers and pita chips and enjoy!|
Strawberry Yogurt Popsicles
|2 cups strawberries, chopped||12 small paper cups|
|2 cups low fat vanilla yogurt||12 wooden sticks|
|1. Combine strawberries and yogurt. Mix well.|
|2. Fill cups with mixture. Cover with plastic wrap or aluminum foil.|
|3. Insert stick through plastic wrap or foil.|
|4. Freeze popsicles until firm.|
|*Other fruit can be used in place of strawberries if desired.|