Fruits and vegetables are a colorful and important part of your diet. They help protect against diseases such as heart disease. And they give you the vitamins and minerals your body needs to work.
Try these tips for adding fruits and vegetables to your diet:
- Make a smoothie with fruit, veggies and low-fat yogurt for breakfast. Blend the yogurt with leafy greens and fruit — bananas, pineapple, or fresh or frozen berries — until it’s a smooth consistency.
- Top a piece of whole-grain toast with peanut butter and sliced bananas.
- Add applesauce that’s not sweetened, berries or sliced bananas to whole-grain French toast made with egg whites or an egg substitute.
- Make a wrap with whole-wheat tortillas, scrambled eggs, and diced peppers and onions.
- Like pizza? Opt for lots of vegetable toppings and less cheese and meat.
- Mix green beans, broccoli or peas into your favorite casserole or pasta dish. Aim to eat more veggies than you do pasta.
- Make a simple meal out of a fresh salad with fat-free dressing, a whole-grain roll and a piece of fruit. Build up a lettuce salad with cherry tomatoes, shredded carrots and sliced cucumbers.
- Create a healthier sandwich: Include sliced tomatoes, bell pepper rings, sliced cucumbers, and roasted red peppers along with whatever lean protein is your favorite.
- Keep apples, oranges, and bananas nearby for go-to snacking.
Eat the fruits and vegetables that you like. But don’t be afraid to explore different types and varieties. You may be surprised by their appealing tastes and textures. Try both raw and cooked veggies. Lightly cook, steam or roast them for a softer texture. And as you experiment incorporating these foods into your daily diet, you can reap the health benefits.
