20 Ways to Enjoy More Fruits, Vegetables, Whole Grains and Dairy

To get the most nutrition out of your calories, choose foods packed with vitamins, minerals, fiber and other nutrients-and lower in calories. Pick fruits, vegetables, whole grains and fat-free or low-fat dairy more often. Be aware of portion sizes. Even low-calorie foods can add up when potions are larger than you need.

1. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.
2. Get saucy with fruit: Puree berries, apples, peaches or pears for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, french toast or waffles.
3. Mix up a breakfast smoothie made with lowf-fat milk, frozen strawberries and a banana
4. Heat leftover whole-grain rice with chopped apple, nuts and cinnamon
5. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
6. Try crunchy vegetables intead of chips with your favorite dip or low-fat salad dressing.
7. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
8. Banana split: Top a sliced banana with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.
9. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.
10. Prepare instant oatmeal with low-fat or fat-free milk in place of water. Top with dried cranberries and almonds.
11. Stuff an omelet with vegetables.
12. "Sandwich" in fruit and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumbers and tomato fillings.
13. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready to eat cereal, yogurt or toaster waffle.
14. Stock up: Fill your fridge with raw vegetables and fruit. If it helps cut everything up prior to putting it in the fridge so it's ready to go.
15. Top a baked potato with beans and salsa or broccoli and low-fat cheese
16. Microwave a cup of tomato or vegetable soup for a quick afternoon snack.
17. "Grate complement": Add grated, shredded or chopped vegetables to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.
18. Stuff a whole grain pita with ricotta cheese and Granny Smith Apple slices. Add a dash of cinnamon
19. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). top with a low-fat dressing
20. Try a new fruit or vegetable that you've never tried before.

Leave a comment and let us know how you get fruits and vegetables into your diet everyday. Remember to color your plate throughout the day. Coming up on friday: recipe for lettuce wraps, Yummy!!!!

(Ideas taken from the American Dietetic Association)