Discover the benefits of adding vegetables and fruits to your daily meals
They are low in fat and calories, while providing fiber and other key nutrients. Most Americans should eat more than 3 cups and for some-, up to 6 cups of vegetables and fruits each day. Vegetables and fruits don’t just add nutrition to meals. They can also add color, flavor, and texture. Explore these creative ways to bring healthy foods to your table.
1) Fire up the grill
Use the grill to cook vegetables and fruits. Try grilling mushrooms, carrots, peppers or potatoes on a kebob skewer. Brush with oil to keep them from drying out. Grilled fruits like peaches, pineapple or mangoes add great flavor to a cookout.
2) Expand the flavor of your casseroles
Mix vegetables such as sauteed onions, peas, pinto beans or tomatoes into your favorite dish for that extra flavor.
3) Planning something Italian?
Add extra vegetables to your pasta dish. Slip some peppers, spinach, red beans, onions or cherry tomatoes into your traditional tomato sauce. Vegetables provide texture and low calorie bulk that satisfies.
4) Get creative with your salad
Toss in shredded carrots, strawberries, spinach, watercress, orange segments, or sweet peas for a flavorful, fun salad.
5) Salad bars aren’t just for salads
Try eating sliced fruit from the salad bar as your dessert when dining out. They will help you avoid any baked desserts that are high in calories.
6) Get in on the stir-frying fun
Try something new! Stir-fry your veggies-like broccoli, carrots, sugar snap peas, mushrooms, or green beans for a quick and easy addition to any meal.
7) Add into sandwiches
Whether it is a sandwich or a wrap, vegetables make great additions to both. Try sliced tomatoes, romaine lettuce, or avocado on your everyday sandwich or wrap for extra flavor.
8) Be creative with your baked goods
Add apples, bananas, blueberries or pears to your favorite muffin recipe for a treat.
9) Make a tasty fruit smoothie
For dessert, blend strawberries, blueberries, or raspberries with frozen bananas and 100% fruit juice for a delicious frozen fruit smoothie.
10) Liven up an Omelet
Boost the color and flavor of your morning omelet with vegetables. simply chop, saute, and add them to the egg as it cooks. Try combining different vegetables, such as mushrooms, spinach, onion, or bell peppers.