Ellen Schuster, M.S., R.D., University of Missouri Extension
Vegetables should be an important part of your daily diet because they offer a lot of nutrients and health benefits. Here are some tips to help you eat more vegetables.
1. Plan some vegetable main dishes each week like stir fry or soup.
2. Add vegetables to pizza, thicken soups and stews with cooked, pureed vegetables like potatoes, and add chopped vegetables to spaghetti sauce.
3. Choose vegetables as snacks. Sliced carrots travel well and can be eaten on the run.
4. Plan to eat salads as main dishes each week.
5. Add some flavor! Eat a dipping sauce or low-fat dressing with raw vegetables. Try roasting vegetables for a richer, sweeter flavor.
6. Let your kids help. Kids can choose vegetables they like and be involved in preparing them at home.
7. Remember your beans! They add new flavors, colors and textures to salads and other dishes.
8. Make it easy - have precut vegetables available at work and home.
9. Try frozen vegetables when fresh vegetables are not in season.
10. Visit your local farmer's market to get good buys. You might learn about vegetables you haven't tried!
Ten strategies to eat more fruits
Fruits should be an important part of your daily diet because they offer a lot of nutrients and health benefits. Here are some tips to help you eat more fruits.
1. Make fruits accessible. Put a fruit bowl on the table or counter and keep cut fruit in an easy-to-reach container in the refrigerator.
2. Make it easy - have precut fruits available at work and home.
3. For extra flavor, color or texture, add fruits to dishes like mandarin oranges to a tossed salad or pineapple to pizza.
4. Use fruit for your dessert choice. A juicy orange or baked apple makes a great ending to a meal.
5. Choose fruits as snacks. Apples, oranges and dried fruit travel well and can be eaten on the run.
6. Let your kids help. Kids can choose fruits they like and be involved in preparing them at home.
7. Be creative! Cut fruit and put it on a stick for a tasty kabob or make a refreshing fruit smoothie.
8. Top it off. Use fruit as a topping for pancakes, waffles, cereal or ice cream.
9. Eating canned fruits is a good alternative when fresh fruits aren't in season.
10. Visit your local farmer's market to get good buys. You might learn about fruits you haven't tried! |
