15 ways to get more fruits and veggies into your diet _ ehe news

PUBLISHED: March 15, 2017 15 ways to get more fruits and veggies into your diet

Chow Line allows individuals to ask questions to (and receive answers from) OSU Extension Family and Consumer Sciences experts.

Q: I do most of the cooking in my house. Is paleo diet safe I try to prepare meals that are both good tasting and healthy. Paleo diet breakfast menu However, I am in a rut for healthy food ideas.


Paleozoic era cambrian period What suggestions do you have for clever, tasty ways to add more fruits and veggies to my family’s diet?

A: The U.S. Exercise calories burned per hour Dietary Guidelines recommends people make half their plate fruits and vegetables. Weight loss tricks That includes eating whole fruits – fresh, frozen, dried or canned in 100 percent juice and eating fresh, frozen or canned vegetables either raw, steamed, sauteed or roasted. Diet plan to lose weight fast pdf Make sure to include dark green, red and orange vegetables as well as legumes such as beans and peas and other vegetables.

People should eat more fruits and vegetables because they are major contributors of several nutrients under-consumed in the United States — vitamins A, C and K, potassium, fiber and magnesium, according to the Produce for Better Health Foundation. 10 ways to lose weight fast Fruits and vegetables are also associated with reduced risk of many chronic diseases such as obesity, heart disease, high blood pressure and Type 2 diabetes.

But, only one out of 10 Americans meets the recommended daily allowance of fruits and vegetables, according to a 2015 study by the Centers for Disease Control and Prevention. 10 week diet plan Less than 9 percent of Americans eat two to three cups of vegetables daily while 13 percent were reported to eat one and a half to two cups of fruit daily, the study found.

One way to increase your fruit and vegetable intake is to get creative in how you prepare them. Exercise benefits the cardiovascular system The Academy of Nutrition and Dietetics offers the following suggestions: 1. Losing weight tips Pizza, pizza, pizza

Use vegetables like broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini as pizza toppings.

Make a breakfast smoothie with low-fat milk, frozen strawberries and a banana.

Make a veggie wrap with roasted vegetables of your choice and low-fat cheese rolled in a whole-wheat tortilla.

Spring is right around the corner so break out the grill to prepare colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms, and onions. Weight loss exercise routine Or, make kabobs with pineapple, peaches and banana. Dr g weight loss bad reviews Grill on low heat until the fruit is hot and slightly golden.

Add color to salads with baby carrots, grape tomatoes, spinach leaves, apples or mandarin oranges.

Keep cut vegetables handy for midafternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Exercise and stress facts Include red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.

A bowl of whole fresh fruit in the center of your kitchen or dining table is a great way to encourage healthful eating.

Puree apples, berries, peaches or pears in a blender for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.

Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.

Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.

Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.

Top a baked potato with beans and salsa or broccoli and low-fat cheese for a filling and nutritious meal.

Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.

Slice a banana lengthwise and top with a scoop of low-fat frozen yogurt. Paleo diet good or bad Sprinkle with a tablespoon of chopped nuts. Paleo apple pie crumble Or choose your favorite fruit by itself for a healthy treat.

Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.

While making healthier food choices is always a good idea, March is National Nutrition Month and now is a good time to think about making healthy food choices an everyday event. Lose weight fast in a week diet plan One way to do that is to remember to “put your best fork forward” — which is the theme of National Nutrition Month this year. How to lose water weight overnight wrestling Even small changes in your eating habits and food choices can help you make strides in improving your health overall.

Chow Line is a service of the College of Education and Human Ecology, the College of Food, Agricultural, and Environmental Sciences and their outreach and research arms, Ohio State University Extension and the Ohio Agricultural Research and Development Center. Weight loss 4 months Send questions to Chow Line, c/o Tracy Turner, 364 W. Weight loss success stories youtube Lane Ave., Suite B120, Columbus, OH 43201, or turner.490@osu.edu.

This column was reviewed by Carolyn Gunther, assistant professor of human nutrition at the College of Education and Human Ecology.

© 2017 The Ohio State University – College of Education and Human Ecology. S exercises All Rights Reserved. Weight loss diet plan If you have trouble accessing this page and need to request an alternate format, contact the webmaster. Exercise science salary Search EHE

Leave a Reply

Your email address will not be published. Required fields are marked *