We all know that we should eat more fruits and vegetables, but sometimes we forget to make room for those extra servings. Here are a few simple ways to incorporate more fruits and veggies into your daily diet, from breakfast to dessert!
1. Add fresh flavor to your oatmeal with bananas and blueberries, or do it up trail-mix style with nuts and dried fruit.
2. Incorporate your favorite vegetables in an omelet or a frittata. Try corn, tomatoes, cilantro and onion for zesty Mexican flavor
3. Blend fruits and vegetables for a smoothie. A liquid breakfast packed with vitamins and nutrients kick-starts a full day of healthy choices.
4. Add berries and melon to low-fat yogurt. This is a healthier and more filling version of the pre-blended yogurt cups you buy at the grocery store.
5. Drink juice! But opt for a 100 percent fruit juice, as many fruit juice blends have lots of added sugar.
1. Stuff a whole-wheat wrap with your favorite grilled vegetables. Add a tasty sauce and you won’t even miss the meat!
2. Dip raw veggies in a tasty Mediterranean dip, like hummus or tzatziki (made with yogurt, garlic and cucumber). This is a great afternoon snack or side dish with your lunch
3. Load up your lunchtime salad with tangerine slices, dried cranberries or pear slices for a bright fruit flavor.
4. Go for a veggie burger, which can contain a serving or two of vegetables.
5. Choose mushrooms, peppers or tomatoes (fresh or sun-dried) as toppings for your pizza.
1. Add grated vegetables, like carrots and zucchini, to thicken pasta sauce, adding texture and flavor to a one-pot meal.
2. Create an Asian stir-fry as an easy way to pack your dinner with veggies. Try to fill your plate with 50 percent vegetables, 25 percent meat and 25 percent noodles or brown rice.
3. Combine frozen peas or leftover vegetables from your fridge with some veggie stock and spices for an easy one-pot soup.
4. Make dinner fruitful with a mango-pineapple salsa, which goes great with grilled seafood, chicken or steak.
5. Mash cooked broccoli, cauliflower or carrots in with mashed potatoes for an extra serving of veggies.
1. Dip strawberries and bananas in melted dark chocolate for a delicious serving of vitamins and antioxidants.
2. Swap your creamy ice cream for fruit sorbet. Look for a brand made with real fruit, or make your own by freezing a mixture of 100 percent fruit juice and low-fat yogurt.
3. Bake homemade zucchini bread: it can be as moist and succulent as cake! Try this recipe for a low-fat version.
4. Top berries with cream for a classically delicious dessert. Because it has no flour or added sugar, this is a lighter option than most pies, cookies and cakes.
5. Choose a low-calorie carrot cake.
How are you planning to incorporate more fruits and vegetables into your meals? Join the conversation at CafeMom.