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30 Ways to Add Fruits and Vegetables to Your Daily Meals PDF Print E-mail


1.    Add strawberries, blueberries, or bananas to your waffles, pancakes, cereal, oatmeal or toast.

2.    Have fruit as a mid-morning snack.

3.    Stir low-fat or fat-free granola into a bowl of low-fat or fat-free yogurt.  Top with sliced apples or berries.

4.    Top toasted whole-grain bread with peanut butter and slices bananas

5.    Fill your omelet with onions, bell peppers, spinach, broccoli, mushrooms and tomatoes instead of meat and cheese.

6.    Add sliced apples or bananas and a dash of cinnamon to your pancake batter.

Lunch and Dinner       

7.    Place a box of raisins in your child’s backpack and pack one for yourself, too.

8.    Ask for more vegetable toppings (like mushrooms, peppers, and onions) and less cheese on your pizza.

9.    Add some cooked dry beans to your salad. Or, if you have a sweet tooth, add chopped apples, pears, or raisins.

10.   Add broccoli, green beans, corn, or peas to a casserole or pasta.

11.   Have soup. You can stick with the basics like tomato or vegetable soup or mix up some minestrone or veggie chili to cut winter's chill. When possible, choose soups with less sodium.

12.  Add lettuce, tomato, onion, and cucumber to sandwiches.

13.  Order salads, vegetable soups, or stir-fried vegetables when eating out.

14.  Choose beans, corn on the cob, or a side salad with low-calorie salad dressing instead of French fries.

15.  Try eating at least 2 vegetables with dinner.

16.  Canned, dried, and frozen fruits and vegetables are also good options. Look for fruit without added sugar or syrups and vegetables without added salt, butter, or cream sauces.

17.  Customize spaghetti sauce with fresh zucchini, green peppers, mushrooms and onions.

18.  Turn a mixed green salad or spinach salad into a main dish by including diced apples, almonds and grilled chicken.

19.  Grill portabello mushrooms as a main or side dish.


20.  Try hummus and whole wheat pitas.

21.  Snack on vegetables like bell pepper strips and broccoli with a low-fat or fat-free ranch dip.

22.  Try baked tortilla chips with black bean and corn salsa.

23.  Stash bags of dried fruit at your desk for a convenient snack.

24.  Keep a bowl of fruit on your desk or counter.

25.  Drink a fruit smoothie made with whole fruit, ice cubes and low-fat or fat-free yogurt.

26.  Top a cup of fat-free or low-fat yogurt with sliced fresh fruit.

27.  For quick and easy snacks, stock up on fresh, dried, frozen, and canned fruits and vegetables.

28.  Pick up ready-packed salad greens from the produce shelf for a quick salad any time.

29.  Encourage your child to choose his or her own fruit when shopping.

30.  Store cleaned, cut-up vegetables in the fridge at eye level and keep a low-fat or fat-free dip on hand.


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