quick tips: adding fruits and vegetables to your diet

getting started

eating more fruits and vegetables is a great way to improve your nutrition. these tips can help you get started.

• make it easy.
  • keep a bowl of fruit within easy reach at home and at work so that you can grab a piece of fruit when you're hungry.
  • buy packaged, ready-to-eat fresh vegetables and fruits. these cut down on preparation time.
  • use the microwave to quickly cook vegetables.
  • keep dried fruit on hand for a snack that is easy to take with you when you're away from home.
• be creative.
  • mix sliced fruit or frozen berries with yogurt or cereal.
  • add apple chunks, pineapple, grapes, or raisins to tuna or chicken salad.
  • make fruit smoothies by blending together fresh or frozen fruit, fruit juice, and yogurt.
  • add dried or fresh fruit to oatmeal, pancakes, and waffles.
  • add colorful vegetables, such as red cabbage, carrots, and bell peppers, to green salads.
  • top salads with dried cranberries or raisins or with sliced pears, oranges, nectarines, strawberries, or grapefruit.
  • add extra vegetables to pasta sauces and soups. try grated zucchini or carrots, spinach, kale, and bell peppers.
  • add vegetables to sandwiches. lettuce, tomatoes, cucumbers, bell peppers, and avocado slices are flavorful choices.
• pump up the flavor.
  • dip raw vegetables in low-fat salad dressing, hummus, or peanut butter.
  • toss raw or cooked broccoli and cauliflower with low-fat italian dressing and parmesan cheese to make a flavorful side dish.
  • roast vegetables and fruits to bring out their flavor. just drizzle them with a small amount of olive oil, and bake until tender.
  • season cooked vegetables with lemon juice and a small amount of olive oil. for extra flavor, add fresh herbs such as basil, tarragon, and sage.
  • try baked apples or pears topped with cinnamon and honey for a delicious dessert.