Six Ways to Sneak Fruit and Vegetables into Your Diet

December 3, 2015 at 7:31 pm Leave a comment

According to the Dietary Guidelines for Americans, fruits and vegetables should make up half of your meal, every time you eat. Here are some ways to incorporate fruits and vegetables into your diet.

  • Avoid plain cereal. Give your cereal a boost by adding blueberries, strawberries, sliced bananas, raisins, dried cranberries or cherries.
  • Blend your fruit. Smoothies can have three to five servings of different fruits or vegetables. Be sure to use whole foods and not just juice for maximum nutritional benefits. If adding dairy products, use plain low-fat yogurt instead of whole milk or ice cream. Also limit added sugars to help keep fat and calories in control.
  • Do the mash. Mash cauliflower and turnips into mashed and “twice-baked potatoes.” Grate carrots, zucchini, turnips and squash, and add them to red sauces, meatloaf and chili. No one will notice, but the nutritional benefits will be there.
  • Make veggie spaghetti. Use a spiral slicer to turn firm fruits or vegetables into spaghetti-like strands, translucent long ribbons or thin slices. Add pesto or marinara sauce to raw “pasta” for a new twist on eating veggies.
  • Make dessert dip. Dip plain fruit such as grapes, sliced apples, orange segments, or figs into melted chocolate or a peanut butter dip.
  • Be downright sneaky. Add vegetable purees to traditional comfort foods and desserts. Pureed blueberries, spinach leaves, carrots, sweet potatoes, butternut squash or cauliflower can be deliciously hidden into food.

Source: Compass Group

Entry filed under: Nutrition.

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