Is there anything better than a good piece of fruit? It’s healthy for you and tastes great, all at the same time. Scientific evidence has proven time and time again the overall health benefits of a diet rich in fruits and vegetables. They are full of disease-fighting phytochemicals, antioxidants, vitamins, minerals, fiber, water, complex carbohydrates, and protein. Plus, they're naturally low in sodium and calories. You can call them cholesterol-free and practically fat-free candy.
It's important to eat a rainbow of colored fruits and vegetables every day. The pigments in fruit and veggies act as antioxidants acting as your best defense against obesity, heart disease, type 2 diabetes, certain cancers, and other chronic diseases. Impressive stuff, isn’t it?
Unfortunately, many people aren’t aware of all of this important information or don’t know how to fit them into their diets. Eating a piece of fruit once and awhile, I’m sorry, just doesn’t cut it. You need to consistently have it in your daily diet. Here are a few ways of doing just that.
Try to buy fresh produce when it’s in season for peak flavor and best value.
Always have frozen vegetables on hand, to toss into soups, salads, stews, and egg dishes or to microwave for a quick side dish.
Experiment with new types of fruits. For example, you can make a broccoli slaw salad mix, or pomegranate juice. Remember that just because you didn't eat your fruits and veggies as a kid doesn't mean you won't now. Taste buds change, and you will be pleasantly surprised after giving them another chance.
Vary the uses of the fruits and vegetables you buy. Kids usually like raw, crunchy fruits and veggies with a low-fat dip or try putting shredded veggies on top sandwiches or salads.
Sweet potatoes contain more potassium and beta carotene that ordinary white potatoes.
Take it easy on the amount and types of sauces you use. You can flavor your vegetables with fresh or dried herbs or a splash of lemon juice or balsamic vinegar.
Try cooking a vegetarian meal at least once a week. It can be something as easy as a soup and salad.
Make yourself a salad full of fruits and veggies with your dinner every night. Remember to go easy on the dressing and other high-fat toppings such as bacon bits.
Other helpful ideas and tips are:
Grill your fruits and vegetables next time you cook some hamburgers and hot dogs on the grill. It makes them sweeter and even more delicious.
Chop, dice, or shred fruits into your muffins and veggies into your stews, lasagna, and casseroles.
Decorate your dinner plate with edible garnishes such as cucumber twists or slices of cantaloupe.
Keep some fruit in a bowl on your counter for healthy a snack.
When fixing up some breakfast for yourself, add pieces of fruit to yogurt, pancakes, waffles, or cereal. Is there anything better than blueberry pancakes?
Freeze some grapes and bananas for an easy to make, cool treat.
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