MamasHealth.com Home Healthful Meals Guilt-Free Desserts Healthy Meals Healthy Sandwich Tips Snacks for any Diet Sneak Fruit into Meals Vegetable Tips Links Healthy holiday meal tips Tofu Recipes Vegetarian Recipes Egg Substitutes Meat Substitutes Food Delivery Programs Ingredient Substitutions Email Mama	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.	Sign up for our Email Newsletter For Email Marketing you can trust
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