Discover the many benefits of adding vegetables and fruits to your meals. They are low in fat and calories, while providing fiber and other key nutrients. Most Americans should eat more than 3 cups—and for some, up to 6 cups—of vegetables and fruits each day. Vegetables and fruits don’t just add nutrition to meals. They can also add color, flavor, and texture. Explore these creative ways to bring healthy foods to your table.
Use the grill to cook vegetables and fruits. Try grilling mushrooms, carrots, peppers, or potatoes on a kabob skewer. Brush with oil to keep them from drying out. Grilled fruits like peaches, pineapple, or mangos add great flavor to a cookout.
Mix vegetables such as sauteed onions, peas, pinto beans, or tomatoes into your favorite dish for that extra flavor.
Add extra vegetables to your pasta dish. Slip some peppers, spinach, red beans, onions, or cherry tomatoes into your traditional tomato sauce. Vegetables provide texture and low-calorie bulk that satisfies.
Toss in shredded carrots, strawberries, spinach, watercress, orange segments, or sweet peas for a flavorful, fun salad.
Try eating sliced fruit from the salad bar as your dessert when dining out. This will help you avoid any baked desserts that are high in calories.
Try something new! Stir-fry your veggies—like broccoli, carrots, sugar snap peas, mushrooms, or green beans—for a quick-and-easy addition to any meal.
Whether it is a sandwich or wrap, vegetables make great additions to both. Try sliced tomatoes, romaine lettuce, or avocado on your everyday sandwich or wrap for extra flavor.
Add apples, bananas, blueberries, or pears to your favorite muffin recipe for a treat.
For dessert, blend strawberries, blueberries, or raspberries with frozen bananas and 100% fruit juice for a delicious frozen fruit smoothie.
Boost the color and flavor of your morning omelet with vegetables. Simply chop, saute, and add them to the egg as it cooks. Try combining different vegetables, such as mushrooms, spinach, onions, or bell peppers.
Serving Size: 1/2 tortilla each
Yield: 4 servings
Be creative. Try different vegetables, herbs and spices. Examples: green beans, lettuce, radishes, corn; dill, oregano, basil, mint, curry or chili powder.
Nutritional Analysis Per Serving: Total Calories: 103, Total Fat: 3 grams, Total Saturated Fat: 1 gram, Total Trans Fat: 0 grams, Total Polyunsaturated Fat: 0.5 grams, Total Carbohydrate: 15 grams, Total Protein: 3 grams, Percentage of Calories from Fat: 19, Total Cholesterol: 5 milligrams, Total Dietary Fiber: 1 gram, Sodium: 250 milligrams, Vitamin D: 0 percent, Vitamin C: 22 percent, Vitamin A: 29 percent, Folate: 9 percent, Calcium: 6 percent, Iron: 5 percent.
Source: Adapted from: Connecticut Food Policy Council