Fruit and Vegetable: Easy Ways to Get 9 Servings (cont.)
"The best nutrition minds in the country made these recommendations after studying the research that show fruits and vegetables can help reduce the risk for heart disease, type 2 diabetes, some cancers, and high blood pressure," says Christine Filardo, MS, RD, a spokeswoman for the Produce for Better Health Foundation. "Fruits and vegetables can also help fight the obesity epidemic."
According to Filardo, the most common reasons people give for not eating more fruits and vegetables are that they often aren't convenient, and people don't know how to prepare them.
So what does it take to get into the nine-a-day habit? According to experts:
With all this in mind, here are 19 surefire ways to get you on the road to enjoying fruits and vegetables several times a day.
1. Make fruit salad.
Fruit is much more appealing if it is cut, washed, and assembled into a colorful salad. A couple of times a week, clean out your produce bin and make a beautiful fruit salad.
2. Make a bowl of fruit part of your decor.
Wash whatever fresh fruit you have at the moment and set a big bowl of it on your table or desk. As you pass by or talk on the phone, you'll find yourself munching on this awesome snack food.
3. Toss some fruit into your breakfast.
Throw some fresh, frozen, or dried fruit into your breakfast, whether you're having a smoothie, pancakes, French toast, or hot or cold cereal.
4. Throw some veggies in the skillet.
Making an omelet or frittata? Fill it with chopped tomatoes, onions, mushrooms, green peppers, chili peppers, broccoli florets, or whatever you have on hand. Any or all of these veggies can also be tossed into any potato skillet dish.
5. Crunch on a green salad.
Eat a crisp, green salad almost every day. It's a cool and refreshing way to work veggies into your lunch, dinner or snack. Load your salads up with as many raw veggies as you can: cucumber, grated carrots, zucchini, broccoli florets, green beans, onions, radishes, jicama, tomato, etc. And try using high-nutrient raw spinach or romaine instead of iceberg lettuce. For a sweet twist, add fruit to your green salads. Strawberries, pears, grapes, orange segments, mango, and papaya all work well.
6. Pair fruit with cheese.
Enjoy some fresh fruit with cheese for a nice (and portable) dessert, picnic, or snack. The fruits that best lend themselves to pairing with cheeses are pears, apples, and grapes.
7. Munch on dried fruit.