To add more fruit and vegetables to your diet, try the following tips, as recommended by Leslie Beck, dietician:
Breakfast:
Toss chopped banana into a bowl of whole grain cereal.
Blend fresh or frozen berries with low fat milk or almond milk to make a fruit smoothie. Or make a green smoothie with kale or spinach.
Add dried cherries, currants, cranberries and blueberries to homemade muffins .
Fill half of a cantaloupe with low fat cottage cheese.
Add diced tomatoes, red pepper and baby spinach to an egg white omelette.
Lunch:
Add sliced tomatoes, cucumbers, grated carrot, and spinach leaves to whole grain sandwiches and wraps.
Toss leftover grilled vegetables into a green salad.
Have a bowl of vegetable soup with your sandwich.
Dinner:
Use dark green lettuces such as Romaine in salads.
Add quick cooking greens such as spinach, kale, rapini or Swiss chard to soups.
Fortify pasta sauces and casseroles with grated zucchini and carrot.
Bake a sweet potato instead of a white potato – you’ll consume more beta-carotene and fiber.
Snacks:
Carry fruit with you such as an apple, pear, plums or grapes.
Pack single-serve cans of unsweetened applesauce into your briefcase.
Prepare snack-size bags of dried apricots and nuts.
Have raw vegetables ready for snacking. Try carrot sticks, cherry tomatoes, bell pepper strips, broccoli florets and mushroom caps with hummus dip.
Eat slices of banana, apple, or pear with almond butter.
Sample Meals and Snacks
