Most of us think we're getting enough fruits and veggies in our diet, but we may not be!
Fruit Guidelines
Kids 9-13 years old= 1.5 C daily
Girls 14-18 years old= 1.5 C daily
Boys 14-18 years old= 2 C daily
Women 30-50 years old= 1.5 C daily
Men 30-50 years old= 2 C daily
Vegetable Guidelines
Kids 9-13 years old= 2-2.5 C daily
Girls 14-18 years old= 2.5 C daily
Boys 14-18 years old= 3 C daily
Women 30-50 years old= 2.5 C daily
Men 30-5- years old= 3 C daily
Secrets to Success
* Plan ahead!
If you don't make plans for eating fruits and vegetables, you tend to buy fewer, use less, and waste some.
* Go meatless!
Save some cash and calories by cooking a weekly vegetarian dinner. Try a veggie stir-fry, or a quinoa taco (combine quinoa with black beans, taco seasonings, baby spinach, salsa, and shredded cheese)
*Snack Smarter!
Try red peppers and greek yogurt. It's tastier than granola and the crunch is super satisfying.
* Pack it up!
It doesn't take much thought in the morning to put grapes, carrots, or sliced apples in a cooler. The key is to make fruits and veggies easy to eat without much prep.
* Shop Smarter!
You can find options like carrots and celery with peanut butter from the same quickie mart you buy your Caesar wraps and subs.
* Redefine Dessert!
You'll miss the indulgence less when you have sweet alternatives like berries, yogurt covered raisins, or chocolate covered strawberries.
How To Get Your Fill
Breakfast:
Put it on top: Puree fruit to use on pancakes and waffles in place of syrup. Mash fresh berries to spread on toast instead of store-bought jam.
Bake it: Mix frozen berries into muffin, pancake, and quick bread batters.
Lunch:
Refresh old meals: Put new piece of produce, like chopped clementines, into a familiar dish, such as your favorite salad.
Get Saucy: Dipping veggies in low-fat "sauces" makes produce more appealing- especially kids! Try marinara, vinaigrette, low-fat ranch, or slightly sweetened yogurt.
Dinner:
Follow the half-plate rule: If you have a choice of two sides, opt for two veggies rather than a veggie and rice or bread.
Start on Sunday: Roast a large amount of veggies on the weekend and use them as no-fuss sides throughout the week.
Bring fruit to the Dinner Table: make a fruit salsa with mangoes or peaches to serve with grilled meats.
Try this now!
Jicama Fries
makes 2 servings
Bake 425 fro 20 minutes
*Peel and cut 1 large jicama into french fry-shaped sticks. Coat a large baking sheet with olive oil. Place jicama on prepared sheet and spray with olive oil. Sprinkle with a little sea salt and fresh parsley or red pepper flakes. Bake 20 minutes.
233 cal; 1g fat; 4g protien, 53 carbs; 29g fiber, 64mg sodium; o chol
