Do you eat enough fruits and veggies?

Defend vegetables, that's what I do! However, I also encourage eating a variety of delicious fruits as well. It is of no shock that most Americans do not get enough fruits and vegetables. The dietary guidelines for Americans suggests eating 2 1/2 cups of vegetables a day and 2 cups of fruit. How many fruits and vegetables did you eat yesterday?

People who include a wide variety of fruits and vegetables every day have a lowered risk of chronic diseases including heart disease, type II diabetes, stroke, and certain types of cancer. Therefore, it is well worth your time to learn a few tricks to increase produce intake in your diet!!!

Tricks to increase fruits and vegetables in your diet:

1. Use your imagination when it comes to pizza topping - the more vegetables, the better! Broccoli, spinach, green peppers, tomatoes, mushrooms, and zucchini.
2. Try pureeing berries, apples, peaches or pears for a sweet sauce on grilled or broiled seafood or poultry. Also good on breakfast foods like pancakes, toast or waffles.
3. Make a smoothie with low-fat milk, frozen strawberries and a banana.
4. Mix whole grain rice with chopped apple, nuts and cinnamon.
5. Make a veggie wrap for dinner with roasted vegetables and 2% cheese.
6. Try using crunchy veggies instead of chips with your favorite dip (like Celery with Buffalo Chicken Dip - thanks, Alex Davis)
7. Grill veggie kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
8. Top a sliced banana with a scoop of low-fat frozen yogurt. Try sprinkling a tablespoon of chopped nuts on top!
9. Make omelets for dinner and pack with broccoli, squash, carrots, peppers, tomatoes or onions with 2% cheddar cheese.
10. Add something sweet to deli meat sandwiches with sliced apple, or go more traditional with peppers, cucumbers, tomatoes, etc.
11. Microwave a cup of tomato soup for a warm afternoon snack.
12. Stuff a whole wheat pita with your choice of cheese and granny smith apples slices. Add a little cinnamon for a kick!

Try this fun recipe for an easy, healthy snack! Did you know popcorn was a whole grain?

Popcorn Delight

Ingredients:

3 cups popped fat-free popcorn

1 tablespoon sliced almonds

2 tablespoons raisin or other dried fruit of your choice

1/2 tsp ground cinnamon

1 tsp sugar

Directions:

Combine in medium bowl and toss well!

230 Calories, 7g fat, 39g carb, 6g fiber, 6g protein

Source: American Dietetic Association, eatright.org