Fill up on vegetables and fruits! Simple you say, but effective for many. The Center for Disease Control and Prevention suggests filling at least half of your plate with veggies and fruits. Not only will the nutrient-rich, low calorie foods satisfy your hunger, but the extra fiber will keep you full longer.
Looking for a 100 calorie snack? Make your own 100 calorie goodie packs out of fresh vegetables and fruits. Did you know that one cup of grapes has about 100 calories? One medium banana has about 105 calories.
Are you convinced to increase your veggies & fruits? If so, focus on small changes that will make a big difference.
Make a plan to add more veggies and fruits. Remember to make half of your plate vegetables and fruits. Are you ready to commit to becoming healthier?
If yes, let’s strategize ways to make this happen:
- Prep ahead of time! Take 15 minutes to wash and cut up celery, carrots, peppers and broccoli or cauliflower.
- Pick up a pre-packaged vegetable or fruit. Don’t have time to chop & cut? You will probably pay more for this food item, but the convenience may be worth the cost.
- Eat a salad! Enjoy a variety of lettuces, kale, broccoli and carrots for a healthy, high fiber, nutrient-rich meal. Add garbanzo (chickpeas), lean meat or hard boiled eggs for extra protein. Remember to go easy on the dressing and high fat cheese.
- Steam your veggies! Try steaming a blend of onions, carrots, broccoli and cauliflower. Steam extra for lunch or a snack. If you are watching calories, only add a small amount of butter or margarine.
- Blend it! Make a smoothie. Try this Banana Kale Smoothie which is made with Greek yogurt for extra protein.
- Roast it! Roasting makes the vegetables crunchy and brings out a unique flavor. Check out this recipe for roasted cauliflower – I spiced it up with smoked paprika for a unique flavor. Vegetables that are great roasted include onions, peppers, cauliflower, broccoli, Brussels sprouts and more! Use spices and garlic to season before roasting.
- Want to try something new? Check out this Cauliflower Mashed potatoes recipe.
- Don’t forget the fruit! Portable fruits include Clementines, apples, bananas and berries. Pick up natural applesauce cups (no added sugar) and fruit cups packed in their own juices.
Remember that vegetables and fruits are good for the whole family. You may see a positive change if you are trying to lose weight. Make vegetables and fruits part of your routine and plan ahead so you can successfully incorporate them into your day!