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May 02, 2005
Meeting the Minimums.
Now that they’ve increased the recommendation to eating 5-9 servings of fruits and vegetables each day you may need to do some creative thinking to try and sneak in extra servings of fruits and vegetables. Here are some ideas:
Breakfast:
* With your cereal or yogurt add blueberries, peaches, strawberries, raisins, bananas, apples or dried fruit such as cranberries.
* Top pancakes with cooked apples, berries, pineapple, or pears instead of margarine and syrup.
* If you are making scrambled eggs or omelets for breakfast, load them with veggies like tomatoes, onions, mushrooms, broccoli, green and red peppers.
Lunch:
* Stuff your sandwiches and burgers with lettuce, tomatoes, sprouts, onions, and cucumbers for extra flavor and crunch.
* Order your pizza with vegetable toppings like onions, mushrooms, green pepper, tomato, green chile.
* Take some vegetable sticks and low-fat ranch dip or salsa for lunch.
* Include fresh, canned or dried fruit.
Dinner:
* Have pasta primavera instead of fettucini alfredo. Use leftover vegetables such as carrots, mushrooms, peas, broccoli, and cauliflower.
* Serve up vegetables grilled on a skewer. Use sliced sweet potatoes, zucchini, small potatoes, tomatoes, mushrooms, and peppers.
* Add mushrooms, peppers, onion, and garlic to tomato or spaghetti sauces.
* Vegetables make great toppings for baked potatoes and tacos.
Snack:
* Keep plenty of cut up vegetables handy for quick snacks. Squirt lemon juice on them and keep them sealed to prevent browning.
* Munch on raisins or other dried fruit like apricots, apples, dates, pineapple, blueberries, cherries and cranberries.
* Try salsa with low-fat chips.
* Use sliced peaches, kiwi, or other fruit to dip in low-fat yogurts.
Posted by Lisa at May 2, 2005 02:44 PM
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