To me this year's national nutrition month is a time to get back to the basics with eating natural foods the earth provides. We've been eating these foods for hundreds of thousands of years, and they provide our bodies with essential nutrients we can't live healthfully without. If you aren't including a fruit or veggie at each meal, this is a good time start! If you are already including fruits and veggies in your meals, this is a good time to try new ones!
Enjoy a variety of fruits-fresh, frozen, canned or dried
You need 2 cups a day for a 2,000 calorie diet
1 cup equivalence=
1 cup diced fruit (pineapple, melon, grapefruit)
32 seedless grapes
1 small apple
1 medium pear
1 large banana or peach
1 cup 100% fruit juice
½ cup dried fruit
3 medium or 2 large plums
Vary your veggies as well.
Eat more orange and dark green veggies such as carrots,sweet, potatoes, broccoli and dark leafy greens.
Include beans and peas such as pinto beans, kidney beans, split peas and lentils more often.
For a 2,000 calorie diet, you’ll want 3 cups of veggies per day.
1 cup equivalence=
1 cup cooked veggies: broccoli, carrots, spinach, squash, pumpkin, corn, peas, peppers, green beans, mushrooms, celery (or 2 large stalks), cucumbers, cauliflower
2 cups raw leafy greens: spinach, lettuce, endive
Ways to get more!
- Fancy up your salad by adding different greens and cooked veggies!
- Plan your meal AROUND your fruit or veggie
- Add veggies to sandwiches, casseroles, soups, pizza, spaghetti sauce, or omelet’s
- Buy fruits in season because they are usually less expensive and less nutrients are lost during transportation.
- Make smoothies with frozen berries and other fruits (bananas, melons)!
- Add fruit to your green salad!! (try apples, pears, mandarin oranges)
- Top breakfast cereal or yogurt with bananas, berries, or peaches!
