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Tips to Increase Your Fruit and Vegetable Intake
Special to The Truth
It’s no secret that the
vitamins and minerals found in fruits and vegetables are a
key to good health -- from building immunity, to decreasing
inflammation, to helping you maintain a healthy weight.
Luckily, there are many
ways to ensure you incorporate a sufficient amount of
produce in your diet to fuel your day and help you feel
great:
Snack Smart
Have the urge to snack?
Satiate hunger while upping your fruit and vegetable intake.
Mimic the shape and crunch of chips with carrot or cucumber
slices. Then pair them with a vegetable or legume-based dip
such as salsa or hummus.
Have a Smoothie
“Over the course of the
day, it can be challenging to eat the appropriate amount of
quality fruits and vegetables, particularly for busy adults
and young kids,” says Tavis Piattoly, MS, RD, a sports
dietitian and nutrition consultant for Tulane University
Athletics. “If you’re on the go or a picky eater, a smoothie
is the ultimate solution -- just be careful though, not all
of them are as nutritious as they seem.”
You can build a better
smoothie if you’re careful. A good start is to incorporate
fresh vegetables like carrots and kale.
For a meal replacement or
a boost of energy, make sure your smoothie contains all the
elements of a proper meal. One tasty option is Smoothie
King’s new line of Greek Yogurt Smoothies made with Greek
yogurt and real fruits and vegetables.
Available in Strawberry
Blueberry, Pineapple Mango and Carrot Orange, they’re a good
source of protein, probiotics and calcium and contain less
than 350 calories. They can also be a great option for kids
too, as they are nutritious and tasty.
Additionally, you can
often customize smoothies to meet your specific needs or
goals -- whether you’re a body builder needing to recover
post-workout, a dieter attempting to lose weight, or you’re
just looking to improve overall health. For example, with
Smoothie King, you can add an “Enhancer,” to improve focus,
energy, immunity and more. More information and nutrition
tips can be found at www.SmoothieKing.com/menu/smoothies/.
Go for a Salad
If your favorite midday
meal is heavy on bread, consider swapping out some of those
carb-heavy calories for greens. With the right ingredients,
a salad can be fully satisfying.
For example, use dark
leafy greens in place of iceberg lettuce and don’t forget to
incorporate some protein -- lean meats, fish nuts, seeds,
beans and certain vegetables like broccoli and artichokes
can up your intake.
Also, consider starting
your dinner with a salad. It will help you feel full faster.
With a few tweaks
throughout the day and mindful eating, you can increase your
fruit and vegetable intake with ease.
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