Eating plenty
of fruits and vegetables is a cornerstone of good health. A diet rich in fruits
and vegetables can help you:
1. Keep
blood pressure under control.
2. Reach
and maintain healthy cholesterol levels.
3. Keep
your arteries flexible.
4. Protect
your bones.
5. Keep
the eyes, brain, digestive system, and just about every other part of the body
healthy.
But many of us
have trouble putting that knowledge into practice and getting five or more
(emphasis on the "more") servings a day.
One reason you
might not be tapping into the power of produce is that you think fruits and
vegetables are too expensive. That's not necessarily so. You can buy three
servings of fruits and four servings of vegetables for well under $2 a day.
Preparation
time, unfamiliarity, and old habits are other obstacles to eating more fruits
and vegetables. Here are a baker's dozen of suggestions for tipping aside these
barriers and enjoying delicious and nutritious foods.
1. Know your
needs.
The guidelines
recommend a minimum of 2 cups of fruit and 2½ cups of vegetables a day. More is
better. To calculate your fruit and vegetable needs, go to
www.fruitsandveggiesmatter.gov.
2. Set a goal.
If fruits and
vegetables are minor items in your menu, start by eating one extra fruit or
vegetable a day. When you're used to that, add another, and keep going.
3. Be sneaky.
Adding finely
grated carrots or zucchini to pasta sauce, meatloaf, chili, or a stew is one
way to get an extra serving of vegetables. Cookbooks like Deceptively Delicious
or The Sneaky Chef offer ways to slip vegetables and fruits into all sorts of
recipes.
4. Try
something new.
It's easy to
get tired of apples, bananas, and grapes. Try a kiwi, mango, fresh pineapple,
or some of the more exotic choices now found in many grocery stores.
5. Blend in.
A fruit
smoothie (recipe below) is a delicious way to start the day or tide you over
until dinner.
6. Be a big
dipper.
Try dipping
vegetables into hummus or another bean spread, some spiced yogurt, or a bit of
ranch dressing. Or slather some peanut butter on a banana or slices of apple.
7. Spread it
on.
Try mashed
avocado as a dip with diced tomatoes and onions. Puréed cooked spinach is also
a delicious dip. Either can also be used as a sandwich spread.
8. Start off
right.
Ditch your
morning donut for an omelet with onions, peppers, and mushrooms. Top it with
some salsa to wake up your palate. Or boost your morning cereal or oatmeal with
a handful of strawberries, blueberries, or dried fruit.
9. Drink up.
Having a
6-ounce glass of low-sodium vegetable juice instead of a soda gives you a full
serving of vegetables and spares you 10 teaspoons or more of sugar.
10. Give them
the heat treatment.
Cut up onions,
carrots, zucchini, asparagus, turnips — whatever you have on hand — coat with
olive oil, add a dash of balsamic vinegar, and roast at 350° until done.
Grilling is another way to bring out the taste of vegetables. Use roasted or
grilled veggies as a side dish, put them on sandwiches, or add them to salads.
11. Let
someone else do the work.
Food companies
and grocers offer an ever-expanding selection of prepared produce, from
ready-made salads to frozen stir-fry mixes and take-along sliced apples and
dip.
12. Improve on
nature.
Jazz up vegetables
with spices, chopped nuts, balsamic vinegar, olive oil, or a specialty oil like
walnut or sesame oil. Even a dash of grated Parmesan cheese can liven up the
blandest green beans.
13. Get help
from Willy Wonka.
Try any type
of fruit dipped in dark chocolate: what could be a tastier two-fer? In addition
to a delectable dessert, you get plenty of heart-healthy antioxidants, some
fiber, and a host of vitamins, minerals, and other phytonutrients.
Simple fruit
smoothie
This is a
great way to use bananas that are beginning to get too ripe. (You can always
cut ripe bananas into thick slices, freeze in a plastic bag, and thaw when
you're ready to make another smoothie.)
Makes 1
serving
¾ cup plain
yogurt
½ cup berries
(fresh or frozen strawberries, blueberries, or other berry of your choice)
½ ripe banana
½ cup
pineapple juice
Optional: 1
tablespoon ground flaxseed (for healthy omega-3 fats)
Put all
ingredients in a blender or food processor and blend to combine. You can branch
out by adding a dash of ground cinnamon, a splash of vanilla, some mint, or
other flavoring.
healthbeat.harvard.edu
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