How to add more fruits and vegetables into your diet

Posted on March 16, 2011


This year’s National Nutrition Month theme is “Eat Right With Color”. Adding more fruits and vegetables to your diet will not only make your meal more vibrant and colorful, but it will also add the extra nutrients to keep you healthy.  The American Dietetic Association provides a list of 20 Ways to Enjoy more Fruits, Vegetables, Grain and Dairy. Follow these tips and you will be eating more fruits and vegetables without even noticing! Here are a few of our favorites:


  1. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.

  2. Get saucy with fruit: Puree berries, apples, peaches or pears for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.

  3. Try crunchy vegetables instead of chips with your favorite dip or low-fat salad dressing.

  4. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.

  5. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.

  6. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.

  7. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.

  8. Grate” complement: Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.


Making these little changes to your everyday eating can ensure that you get an extra boost of fiber, vitamins, and minerals everyday! Click here, more information on why you should be incorporating more vegetable and fruits into your diet.

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