It’s Easy to Eat Healthier

It’s Easy to Eat Healthier

Eating lots of fruits and vegetables can help reduce your cancer risk. That ’ s one reason the american Cancer Society recommends eating a diverseness of these foods every day. These foods contain authoritative vitamins, minerals, phytochemicals, and antioxidants and they ’ re normally low in calories. In general, those with the most tinge – colored green, red, jaundiced, and orange – have the most nutrients .
Think about how you can add more vegetables, fruits, and wholly grains to your day while you watch your intake of polished carbohydrate and sugar .
Try one or two of these ideas this week, and see how easy it can be !


If you normally have cereal, slice a medium or half a large banana on circus tent. As an alternate to cereal, pour half a cup of berries into a cup of knit low-fat yogurt. Slice a banana on peak or eat it on the hunt. Prefer something more savory than sweetly in the dawn ? Add spinach and tomato to your morning omelet, or keep slice loss, orange, and scandalmongering peppers and hard boiled eggs, or person bungalow cheese cups in the electric refrigerator .

Mid-morning snack

nosh time is a bang-up fourth dimension to work in more fruits or vegetables. Consider a nosh of a single-serving container of applesauce, a handful of baby carrots, or a minor orange.


When you need a quick lunch, try a pita sandwich or a wrap loaded with vegetables, or a cup of hearty vegetable soup. Add a small english salad with low-fat snip.


even if you lone have a few minutes, dinner veggies are easy. Heat canned or freeze veggies ( without added salt or sauces ) in the microwave for a promptly side dish. Microwave a sweet potato and add a teaspoon of butter, a squelch of apple juice or embrace of lemon, and a light aspersion of cinnamon and brown sugar. Any one of these will add another serve of vegetables to your day .


taste a freeze treat made from 100 % juice or put ½ cup of melon slices, peaches, or other favored fruit on a crispen whole-grain hesitate and you ’ ve added even more healthy fruits to your day .

Other tips to help you eat healthier and get plenty of veggies and fruits

  • At each meal, fill at least half your plate with vegetables and fruits
  • Layer lettuce, tomatoes, beans, onions, and other vegetables on sandwiches and wraps
  • Add tomato sauce and extra vegetables to pastas and vegetable soups
  • Add your favorite canned beans to soups, stews, and salads
  • Choose a vegetarian dish when eating out
  • Try different bean dishes: Split pea soup, vegetarian chili with kidney beans or white bean chili, black beans over rice, bean tostados and tacos, black-eyed peas with garlic and red pepper, or three-bean salad made with green beans, chickpeas, and kidney beans
  • Challenge yourself to try new vegetables from the produce aisle, frozen foods section, or your local farmer’s market.
  • Keep dried fruits available for snacks (but watch the sugar content!)
  • Make stir-fries or casseroles and with lots of vegetables
  • Add fresh or dried fruits, like chopped apples, raisins, prunes, kiwi, or orange sections, to green, leafy salads
  • Add chopped carrots, broccoli, or a mix of your favorite vegetables to soups, salads, meat loaf, and casseroles
  • Keep a bowl full of fresh veggies and fruits on your kitchen counter for quick snacking
  • If you’re short on time, look for pre-washed, pre-cut vegetables, such as baby carrots and broccoli florets, at the grocery store
  • Let vegetables, beans, and other grain foods like whole wheat pasta and brown rice be your main dishes. Use meat as the side dish.
  • Limit or avoid processed and red meat consumption. Instead, choose lean protein sources like poultry, fish, beans, or tofu. If you choose to eat red meat, choose lean cuts. Look for the words “loin” or “round” in the name. Trim meat of visible fat before cooking.

More menu ideas and recipes are available on our web site and by calling 1-800-227-2345. You can besides find lots of helpful tips at the Have a implant : Fruits and Veggies for Better Health web site .

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Category : Healthy