These are offered by Laura Bofinger, Staff Writer for Sparkpeople.com.
- Add fruit to your cereal, oatmeal, waffles or pancakes at breakfast.
- Create your own yogurt flavors with plain yogurt and different combination of fresh fruit.
- Snack on raw vegetables or fruits instead of chips or pretzels. Keep sugar snap peas, raisins or carrot sticks in your car, your office or your backpack.
- Use chunky salsa instead of thick, creamy snack dips.
- Drink 100% juice instead of coffee, tea, or soda.
- Add frozen veggies to any pasta dish. It's an easy way to get in another serving of the good stuff.
- Keep fruits and vegetables in line of sight. Grapes, oranges, bananas, and apples make a colorful bowl arrangement on the table. If you see them, you will eat them.
- Dried fruit is just as portable as potato chips -- and less messy. It tastes especially good when added to basic trail mix.
- When cooking vegetables, makes 2-3 times more than you need and immediately store the extra away for tomorrow. It'll save you time later on.
- Add your own beans and vegetables (tomatoes, spinach, peppers, cabbage) to canned and quick-serve soups.
- If you must have pizza, load on extra veggies and pineapple instead of fatty meats and extra cheese.
- Try berries, melons or dates for a naturally sweet dessert rather than the usual candy bar, cookie, or ice cream sandwich.
- Frozen fruit and veggies are nearly as healthy as the fresh stuff, and only take minutes to prepare.
- Combine fruit with your main meal courses. Raisins, apples and tangerine slices add sweet, crunchy variety to a salad. Apples complement pork, pineapple is great with fish, and orange slices are perfect with chicken.
One serving equals:
1 medium piece of fruit
1/2 cup fruit (raw, canned, or frozen)
1/2 cup cooked vegetables (canned or frozen)
1 cup raw vegetables
1/4 cup dried fruit
4-6 oz. of 100% juice (serving size depends on the type of juice)
1/2 cup cooked peas or beans