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.
- Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.
- 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.
- Mix up a breakfast smoothie made with lowf-fat milk, frozen strawberries and a banana
- Heat leftover whole-grain rice with chopped apple, nuts and cinnamon
- Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
- Try crunchy vegetables intead of chips with your favorite dip or low-fat salad dressing.
- Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
- Banana split: Top a sliced banana with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.
- Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.
- Prepare instant oatmeal with low-fat or fat-free milk in place of water. Top with dried cranberries and almonds.
- Stuff an omelet with vegetables.
- "Sandwich" in fruit and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumbers and tomato fillings.
- Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready to eat cereal, yogurt or toaster waffle.
- 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.
- Top a baked potato with beans and salsa or broccoli and low-fat cheese
- Microwave a cup of tomato or vegetable soup for a quick afternoon snack.
- "Grate complement": Add grated, shredded or chopped vegetables to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.
- Stuff a whole grain pita with ricotta cheese and Granny Smith Apple slices. Add a dash of cinnamon
- 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
- 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)
