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Tips to help you eat five servings a day of fruits and vegetables

  • Sneak more fruit into peanut butter and jelly sandwiches by adding sliced bananas to your sandwich. You can also easily make own jam. Blend well-drained canned apricots, peaches, or pineapple until smooth, then slather onto whole wheat bread.
  • Pile grilled veggies onto one side of a flour tortilla. Sprinkle with shredded cheese. Fold over and heat in a skillet until both sides are golden brown, turning once.
  • Eat chips and salsa instead of potato chips
  • Blend blueberries or strawberries into milk. Sweeten with a little honey.
  • Saute chopped mushrooms and onions in olive oil. Add a handful or two of fresh baby spinach. Toss together. Pile the spinach mixture onto baked potatoes.
  • Build a stack of mini pancakes and pile chopped fresh strawberries or peaches between each layer.
  • Stir applesauce into hot oatmeal.
  • Add bananas or strawberries to vanilla yogurt for an afternoon snack.
  • Sprinkle dried cranberries on top of your salad.
  • Keep dried dates, apricots or cranberries in your desk or in a candy jar in your common/living room for snacks.
  • Put some punch into your party by blending 100 percent fruit juices to create a refreshing new juice. Try mixing pineapple, orange, grapefruit, or other fruit juices. Add a slice of lemon or lime as a garnish.

You can increase the amount of fruits and vegetables you eat at restaurants too.

Healthy restaurant choices:

  • Veggie pizza
  • Pasta with vegetables (without cream sauce)
  • Fresh vegetable "wrap"
  • Vegetable soup
  • Small salad (instead of fries)
  • Plenty of fresh vegetables from the salad bar

Spice up a Salad

  • Green or red pepper strips, broccoli florets, carrot slices, or cucumber add crunch to your pasta or potato salad.
  • Baby carrots, shredded cabbage, or spinach leaves bring color to a green salad.
  • Apple chunks, pineapples, and raisins perk up coleslaw, chicken or tuna salads.
  • Oranges, grapefruit, or nectarine slices add extra flavor to any salad.
  • Fruit juice, flavored vinegars, or herbs make low-fat salad dressings flavorful without adding fat or salt.
  • Wake up with fruits and vegetables! Add sliced banana, blueberries, or raisins to cereal.

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