By Antonia Vitale
Fruits and vegetables are 2 of the 5 key food groups recommended to consume due to having countless vitamins, minerals, and other nutrients that play a large role in a well-balanced diet. Fruits and vegetables also support gut health, immunity, and heart health which aids in chronic disease prevention. In fact, it is recommended to consume ½ plate of fruits and vegetables at each meal, but many run out of ideas on how to incorporate them into a meal. Here are some ways to incorporate fruits and vegetables into every meal.
Breakfast:
- Add fruits like berries, apples, bananas, or raisins to your oatmeal, cereal, cottage cheese or yogurt!
- Try eating whole fruits on the side or drinking 100% juice.
- Add chopped vegetables like onions, bell peppers, mushrooms, and/or spinach to scrambled eggs, frittata, or even an omelet.
- Try a smoothie with mixed fruits and greens like kale or spinach!
- Consider a potato hash mixed with your favorite vegetables.
- Top off your pancakes or French toast with fruit.
Lunch:
- Choose a vegetable or fruit salad on the side of your entree.
- Bulk a sandwich, burger, or wrap up with tomatoes, cucumbers, avocado, pickles or lettuce.
- Try adding some vegetables to canned soup.
- Choose carrot or celery sticks with dip on the side.
- Add spinach and tomatoes to your pasta dish.
Snack
- Dip some vegetables like radishes, broccoli, bell peppers, and carrots in a dip of your choice.
- Prepare snack bags that contain dried fruit, such as raisins, apricots, or dates, with nuts and whole grain cereal.
- Keep grab-and-go fruits around the house like grapes, oranges, bananas, cherries, and apples for when you are pressed for time.
- Bake homemade quick breads or muffins with carrots, pumpkin, squash, banana, or zucchini.
Dinner
- Fill in half of your plate with sautéed mixed veggies, raw veggies, and/or chopped fruits.
- Choose frozen vegetables that can be easily steamed or microwaved in minutes to add to the side of your entree.
- Bake or roast vegetables in the oven to compliment your entree.
- Add chopped vegetables like carrots, celery, tomatoes, spinach, and more to any sauce, stew, or soup.
- Combine vegetables like broccoli, asparagus, mushrooms, or Brussels sprouts to cooked grains like rice or quinoa.
- Toss on some vegetables while barbequing your entree like corn on the cob, halved bell peppers, or zucchini.
- Grill some veggies to add to fajitas or burritos.
- Add some fruit like strawberries, apples, or oranges to your favorite salad.
- Create a fruit salsa with kiwi, mango, and pineapple!
References
www.CookingMatters.org