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how to get more vegetable and fruits into my diet

Saturday, October 02, 2010

One of my challenge THIS WEEK IS TO GET MORE FRUIT AND VEGETABLE INTO MY DIET SO I DID SOME INTERNET REASEARCH THIS IS WHAT I FOUND
1. Begin at breakfast

Begin at breakfast: Add dried or fresh fruit to cereal or yogurt; put vegetables in an omelet, or make a smoothie. I can put vegetable in my egg in the moriningPack yourself a banana for a mid-day snack. Well this week my oatmeal will have fruit in it
2. Eat a green vegetable every day. A dark and leafy green vegetable is recommended. Choose from lettuce, chard, kale, spinach, asparagus, broccoli, cucumbers and cabbage for starters
3. When you would normally reach for a soda or an extra cup of java, try something different. Choose a glass of cold 100% fruit or vegetable juice. Not only will it increase you energy levels and add nutrients and vitamins, but it won’t add those extra empty calories associated with coffee and soda This might help becaue I been drinking pop lately.
4. Get some every meal, every day. Try filling half your plate with vegetables or fruit at each meal. Serving up salads, stir fry, or other fruit and vegetable-rich fare makes it easier to reach this goal
6 . Make a super salad.
One 7-ounce (198-gram) bag of washed lettuce equals a bit more than one serving. Add a sliced tomato, a cut-up apple, and 1/4 cup raisins and you’ve just eaten four servings. Top your super salad with cooked chicken or diced, hard-boiled egg whites for protein and you’ve got lunch.

7 . Munch 'em as a snack.
Freeze 1/4 cup blueberries and 1/4 cup grapes and munch on them during your favorite TV program. That gets you up to six servings.

8. Dip 'em.
For a before-dinner snack, dip 1/2 cup carrots into low-fat ranch dressing. Now you’re up to seven.

9. Drink 'em.
Eight ounces (225 ml) of low-sodium V8 juice provides two vegetable servings. Voilà! You’ve hit the magic nine and it’s not even dinnertime.

7. Roast 'em.
Nothing brings out the natural sweetness of veggies like roasting. You can roast nearly anything, but our favorites are carrots, onions, beets, turnips, rutabagas, and Brussels sprouts. Just cut into chunks, mix with enough virgin oil to coat, sprinkle withdash , and spread in a single layer on a pan gereased with panm. . Roast in a preheated 450°F (230°C) oven until browned on the outside and fork tender on the inside.

8. Make popcorn with cauliflower.
Cut the florets off a cauliflower and cut them up into bite-size pieces. Mix the cauliflower pieces with 2 tablespoons vegetable oill and sprinkle withdash. . Preheat the oven to 450°F. Spread the pieces on a cookie sheet and bake them until they are brown, turning them once. Now pop a movie in the DVD player; then settle back and pop this healthy version of popcorn in your mouth.

9. Sauce 'em.
There’s a reason spaghetti squash got its moniker—the strands of golden squash really do look like spaghetti, only they pack a much more powerful punch. Take the pretend pasta one step further by topping the strands with tomato sauce and a curl of fresh Parmesan cheese.
If you have more suggestion let me know this is a hard challenge FOR me
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Member Comments About This Blog Post
  • BEXNEW
    Wow! Looks like you are all set!! Great goals and great list of things you did well in September!! Well done!

    emoticon

    BEX
    3391 days ago
  • SHAWWB
    Sounds like you have a good handle on what you need to do. Can I just make a recommendation, don't come up with a DIET, come up with a LIFESTYLE. A diet is temporary a lifestyle is permanent. I know you can do this, my biggest goals are to be healthy and happy -- one without the other, doesn't do it. Have a great month!
    emoticon
    3392 days ago
  • CARRAND
    Keep at it. You can do it. Cooking more healthy food is a really good goal for us all.
    3393 days ago
  • BUCKHOLDT
    It's OK to have non-physical goal here. You could have goals to improve your relationship with your relatives.

    Areas for goals:
    Personal
    Spiritual

    Mental
    Body
    Social
    Work
    3393 days ago

    Comment edited on: 10/2/2010 9:33:29 PM
  • NJMATTICE
    Have an awesome October!
    -Nancy
    3394 days ago
  • JBASKETT
    Wonderful goals. emoticon
    3394 days ago
  • NUTRON3
    Great Goals
    3394 days ago
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