20 Ways to Enjoy More Fruits, Vegetables, Whole Grains, and Dairy
To get the most nutrition out of your calories, choose foods packed with vitamins, minerals, fiber, and other nutrients. Pick fruits, vegetables, whole grains, and fat-free or low-fat dairy more often. Be aware of portion sizes. Even low-calorie foods can add up when portions are larger than you need. For additional nutritional tips go to www.tilttotaltraining.getprograde.com
1. Variety abounds when using vegetables as pizza toppings. Try broccoli, spinach, green peppers, tomatoes, mushrooms, and zucchini.
2. Get saucy with fruit: Puree berries, apples, peaches, of pears for thick, sweet sauce on grilled or broiled seafood or poultry, or on whole
grain pancakes, French toast or waffles.
3. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
4. Heat left over whole grain rice with chopped apple, nuts, and cinnamon.
5. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
6. Try crunchy vegetables instead of chips with your favorite dip or low-fat salad dressing.
7. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms, and onions.
8. Banana split: Top a sliced banana with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.
9. Add color to salads with baby carrots, grape tomatoes, spinach leaves, or mandarin oranges.
10. Prepare instant oatmeal with low-fat or fat-free milk in place of water. Top with dried cranberries and almonds.
11. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes, or onions with a low-fat
sharp cheddar cheese.
12. "Sandwich" in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumbers, and tomato as fillings.
13. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt, or toaster waffle.
14. Stock up: Fill your fridge with raw vegetables and fruits- "natures-fast-food"-cleaned, fresh, and ready to eat.
15. Top a baked potato with beans and salsa or broccoli and low-fat cheese.
16. Microwave a cup of tomato or vegetable soup for a quick afternoon snack.
17. "Grate" complement: Add grated, shredded, or chopped vegetables such as zucchini, spinach, and carrots to lasagna, meatloaf, mashed
potatoes, pasta sauce and rice dishes.
18. Stuff a whole grain pita with ricotta cheese and Granny Smith apple slices. Add a dash of cinnamon.
19. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or fresh soybeans. Top off with a low-fat dressing.
20. Try this snack - Combine 3 cups popped fat-free unsalted popcorn, 1 tablespoon sliced almonds, 2 Tbsp. raisins or other dried fruit such as
cranberries, apricots, or dates, and ½ teaspoon ground cinnamon in a medium bowl and toss.
Nutrition Facts per Serving: Calories: 230 Fat: 7g Saturated fat: 1g Carbohydrates: 39g Fiber: 6g Protein: 6g Sodium 274mg
For additional nutritional tips go to www.tilttotaltraining.getprograde.com
Did you know:
Laughing lowers levels of stress hormones and strengthens the immune system. Six year olds laugh an average of 300 times a day. Adults only laugh 15-100 times a day.
Spring Ahead – Day Light Savings time is this Sunday. With Spring right around the corner, take this time to refocus and reenergize. The time is now…Exercise Is Medicine.
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