Fruits and vegetables are some of the best foods you can put into your body. They are loaded with vitamins and minerals to keep you healthy, packed with antioxidants to keep your immune system strong, and full of flavor to keep your meals and snacks delicious. Aim to fill half your plate with fruits and vegetables every day to build a balanced diet.
June is National Fresh Fruit & Vegetables Month! How can you get more produce into your diet? Here are some ideas to try this month:
BREAKFAST:
- Add fresh or frozen berries to your cold or hot cereal
- Grab a piece of fruit to eat on your way to work
- Make a smoothie with frozen fruit, vegetables, Greek yogurt, almond milk, flaxseed & almond or peanut butter
- Add vegetables like peppers and mushrooms to your scrambled eggs
- Drink a low sodium V8 with your breakfast food
- Add grapefruit or other citrus fruits to your current breakfast routine
- Layer your avocado toast with extra tomatoes, cucumbers, onions, and spinach
LUNCH:
- Add veggies to your sandwich or wrap – cabbage and broccoli slaw make for a deliciously crunchy bite
- Pack a fresh piece of fruit, berries or chopped melon as a side
- Use Boston Bibb or Romaine lettuce leaves as your sandwich “bread”
- Pack frozen fruit and let it thaw by lunch – then add it to your Greek yogurt parfait
- Bring leftover vegetables from dinner to partner with a piece of lean protein
- Add cooked and puréed cauliflower, squash, or pumpkin to your favorite pasta dish
- Make a salad with several types of leafy greens like kale, spinach, and arugula and add in a couple more vegetables including cherry tomatoes, green onion, carrots, zucchini, and corn
DINNER:
- Double the amount of vegetables called for in recipes
- Grate vegetables like carrots, zucchini, squash, and sweet potato into casseroles and soups
- Chop up and roast a sheet pan full of mixed vegetables to pair with your lean protein
- Try cauliflower rice in place of white rice (don’t want to “rice” your own cauliflower? … don’t worry, they sell pre-riced products in the fresh and frozen aisles)
- Use frozen steam-in-the-bag vegetables to quickly prepare a side dish
- Serve a green salad if you aren’t having another vegetable… and it is okay to have both
- Use spaghetti squash in place of noodles and serve with a little sauce and parmesan
- Put veggies like peppers, asparagus, and zucchini squash on the grill while grilling your entrée
SNACKS & DESSERTS:
- Have veggies for at least one snack during the day – baby carrots are a basic go-to, but mini bell peppers, sugar snap peas, cucumbers, cherry tomatoes, and asparagus spears are also easy options
- Have cherry tomatoes, or other “pop-able” veggies in a bowl on your counter or on your desk – it is a healthier option than that candy jar
- Make homemade kale or plantain chips
- Use dips – hummus, cottage cheese, Greek yogurt, homemade guacamole, and salsa work well, depending on the veggie or fruit
- Frozen grapes make for a delicious treat in the summer
- Make frozen banana ice cream – just blend 1 frozen banana plus a little almond milk to get a creamy consistency
- Use canned pumpkin to boost nutrients in your baked goods
- Smear a banana or apple with peanut butter for a more satisfying snack
- Add fruit on top of cottage cheese or sliced up with some cheese cubes – Laughing cow cheese wedges are great on slices of fresh pear
- Try freeze dried fruit as a crunchy snack
- Freshly chopped watermelon is a summer staple
- Drizzle berries with a little melted dark chocolate – it only takes a couple teaspoons of melted chocolate chips to get that chocolate fix
- If all else fails, have an 8-ounce glass of low sodium vegetable juice or 100% fruit juice
Looking to build a healthier lifestyle with the guidance and support of a Registered Dietitian Nutritionist? Reach out to me at info@NicoleOlenRDN.com today. I’m looking forward to helping you reach your goals!
