Sneaking in More Fruits and Vegetables
Can't find a way to add more fruits and vegetables to your diet? Post this
list on your refrigerator, and see how many you can check off.
[ ] Toss chopped vegetables into the water when cooking pasta.
[ ] Top a sandwich with lettuce, tomato, and/or onions.
[ ] Use dried fruit as a snack food.
[ ] Make fruit and vegetable smoothies.
[ ] Add grated carrots to peanut butter sandwiches.
[ ] Use salsa instead of ketchup.
[ ] Use pre-cut vegetables for snacks in place of chips.
[ ] When eating prepared meals, add a vegetable.
[ ] When eating out, swap your fries for a salad or fruit.
[ ] Fill half your lunch or dinner plate with fruit and vegetables.
[ ] Add fresh or frozen fruit to your hot or cold cereal.
[ ] Top off your waffles with fresh fruit.
[ ] Add fruit puree to your baking.
[ ] Add cut vegetables to your marinara sauce.
[ ] Make the vegetable portion of your lunch or dinner larger.
[ ] Have pizza made with vegetables instead of meat.
[ ] Make stew with less meat and more vegetables.
[ ] Use vegetables to replace some of the egg in egg dishes.
[ ] Drink a low-sodium vegetable juice instead of a soda.
[ ] Buy a fruit or vegetable you've never tried before.
[ ] Place the fruit and vegetables in the front of your fridge.
[ ] Place a bowl of fruit in a visible place on your counter.
And now that you'll be eating more fruits and vegetables, make sure that you
keep plenty of them around!
Megan Porter, RD