Fruit and Vegetable: Easy Ways to Get 9 Servings (cont.)

Dried fruits make great snacks! They don't go bad or get bruised, and you can carry them in your briefcase or car (or store them in your desk) for a pick-me-up any time of day. Try dried apricots, pears, peaches, nectarines, prunes, raisins, dates, cherries, blueberries, and more.

8. Add veggies you like to dishes you love.

Spaghetti is one example of a dish that can be secretly supplemented with veggies. Just add finely chopped zucchini, mushroom, onions, eggplant, or yellow squash to a flavorful spaghetti sauce. The smaller you chop the veggies, the less likely you are to notice they're there.

A few more examples:

  • Layer zucchini slices into your lasagna.
  • Stir broccoli florets into macaroni and cheese.
  • Toss a few chopped vegetables into an omelet.
  • Slide some veggies into a cheese quesadilla.

9. Spoon up some soup.

Have soup as a snack or with a meal, at home or in a restaurant. Choose soups that are bursting with vegetables. You can embellish canned soups with extra veggies, too. Just stir them in while you're heating or cooking the soup.

10. Drink your vegetables (and fruits).

Some people are just more likely to drink their fruits and vegetables. V-8 or carrot juice equals a serving of vegetables. Or try blending some carrot juice with a fruit juice you enjoy (maybe orange or tangerine juice) and you've got a fruit AND a vegetable serving.

11. Vegi-fy your pizza.

If you like pizza, top it with some vegetables. Try any combination of tomato, onion, bell pepper, mushroom, zucchini, and artichoke hearts.

12. Toss some on the grill.

After you take your meat or fish off the grill, don't waste the hot coals. Throw some fruits and/or veggies on the grill while you're at it. You might be surprised at how great they taste!

Often, you can use the same marinade you're using for your meat. (Just marinate your fruits or veggies separately from the meat or baste them with marinade that hasn't touched the meat, so they're not exposed to raw meat juices.)

You can make a veggie kabob with chunks of vegetables (eggplant, carrot, bell pepper, mushrooms, zucchini and other squash). Soft vegetables won't need precooking, but firm vegetables like sweet potatoes, carrots, or broccoli, will benefit from steam or microwave cooking before they hit the grill.

13. Get them at the drive-through.

You can even get your vegetables at many fast-food chains, as long as you like salads. Wendy's, for example, offers a Caesar side salad (with 70 calories and 4 grams of fat, not including dressing) or a side salad (35 calories, 0 grams fat, not including dressing). Ask for the fat-free French, low-fat honey mustard, or reduced-fat creamy ranch dressing. Use half the packet and you'll add around 50 calories and from 0-4 grams of fat, depending on which dressing you choose.

14. Dress up your dinner plate with fruit.

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