Tip of the Day
This month, the Centers for Disease Control and Prevention is encouraging you to eat more – fruits and vegetables that is! This month is Fruits and Vegetables – More Matters month, which urges us to do just that: eat more fruits and vegetables.
The Dietary Guidelines for Americans recommend filling half your plate fruits and vegetables for meals and snacks, using the MyPlate nutrition guide. Eat whole fruits and vegetables whenever possible and use these techniques to add more:
- Grate – Add grated, shredded or chopped vegetables like cauliflower, zucchini, spinach and carrots to lasagna, meat loaf and mashed potatoes.
- Stuff – Stuff an omelet with vegetables like broccoli, squash and peppers. Stuff pancakes with fruits like apples, bananas and blueberries.
- Toss – Toss colorful fruits and vegetables like strawberries, oranges, sliced beets and shredded red cabbage into a salad of spinach leaves.
- Bake – Bake breads, muffins and other baked goods using pureed fruit such as applesauce, dried plums, bananas or peaches in place of about half the fat in recipes.
- Sandwich – Layer sliced pineapple, apple, raisins, peppers, cucumbers, sprouts or tomatoes into sandwiches.
- Sauce – Puree berries, apples, peaches or pears for a thick, sweet sauce in grilled or broiled seafood or poultry.
To learn more about incorporating more fruits and vegetables into your diet, consult a registered dietitian nutritionist in your area and visit our Smart Fruit and Veggie Snacks page at www.KidsEatRight.org.
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Reviewed July 2013