Ask Carol: Add More Fruits and Vegetables To Your Day
Ask Carol
Carol Hahn is a Registered Nurse with over 30 years of experience in various areas. She is also a yoga instructor, certified personal trainer and certified in Alzheimer's disease management. Carol will be answering your questions regarding all issues of health and wellness every week here at Ask Carol.
Q:
I keep hearing that I need to have more fruits and vegetables in my diet. How can I do this?
A:
Many of us have trouble getting the right amount of fruits and vegetables into our day. Fruits and vegetables are important for your health and can help reduce the risk of heart disease, stroke, high blood pressure, high cholesterol, and cancer.
The USDA has a new website www.choosemyplate.gov that recommends making half your plate fruits and vegetables. Try something new – add lots of color to your plate.
It is suggested that you have at least approximately 5 servings a day. Below are some ideas that can help you add more at different times of the day:
Breakfast
- Add a medium or half a large banana on top of your cereal
- Your morning juice counts. Try low-sodium, unsweetened 100% fruit juice or vegetable juice. Read the label to avoid excess sugar
- How about blueberries in your pancake batter? Watch those sugary syrups
- Try eggs scrambled with shredded zucchini, onions and mushrooms. Cover with salsa
- Have a side of veggie sausage links
- Make a smoothie using yogurt, orange juice, strawberries and bananas
Lunch
- Top your favorite pizza with vegetables – try zucchini, tomatoes, mushrooms, spinach, green peppers, artichoke hearts, broccoli, etc.
- Have a whole-wheat wrap or pita sandwich filled with roasted vegetables
- Try a main dish salad – just watch the salad dressing
- Instead of chips - dip crunchy veggies into some low-fat salad dressing
- Have a cup of hearty vegetable soup or stew
Dinner
- Try something new. How about veggie kabobs on the grill?
- Top salads with extra veggies, such as carrots, green peppers, corn, peas, or grape tomatoes
- Add purred vegetables, like carrots or zucchini, to meatloaf, casseroles, quick breads and muffins
- Add chopped vegetables to pasta sauce or lasagna
- Include pureed carrots in macaroni and cheese
