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11 Ways To Eat More Fruits and Vegetables

Posted Jul 26 2011 7:15am

Did you know that seven out of 10 Americans do not eat enough fruits and vegetables? Elizabeth Somer, registered dietitian, author of “Eat Your Way to Happiness” and Tropicana Pure Premium spokeswoman, says, “Committing to small, simple dietary changes can have a powerful impact on your overall health, and it couldn’t be easier.”

Take the Fruit & Veg pledge to squeeze more fruits and vegetables into your day at any of the Tropicana OJ Express tour stops or on our Facebook page . For every pledge taken by 12/31/11, Tropicana will donate one 8-ounce glass of orange juice to schools in need through the United States Department of Agriculture (USDA) School Breakfast and Summer Food Service programs, up to 184,375 8-ounce glasses.

To help you start practicing your pledge, here are quick tips from Somer for incorporating more fruits and vegetables into your diet:

Breakfast:

  • On the go? Mix your favorite crunchy whole grain cereal, dried fruit and nuts in a resealable plastic bag. You can even throw in a few chocolate chips for a sweet treat.
  • Have a glass of orange juice with your cereal. Each 59-ounce container of Tropicana Pure Premium has 16 fresh-picked oranges squeezed inside, and one 8-ounce glass contains two fruit servings, with four essential nutrients you need everyday – vitamin C, folate, potassium and thiamin. You’re well on your way to a good morning!
  • Oatmeal is not only great for you, but tastes great when mixed with frozen berries, cinnamon and a little honey. Just throw the berries in the bowl, and the hot oatmeal melts them instantly !

coconut berry oatmeal

 

Lunch:

  • Step up to the salad bar to load up on leafy greens and fresh vegetables for a nutrient-loaded lunch.
  • If you’re craving a quick slice of pizza, skip the meats and load up on vegetables instead, such as broccoli, mushrooms and tomatoes.
  • Add extra nutrition to your sub sandwich with shredded carrots, tomatoes, fresh spinach and other vegetables.

 

Snack:

  • Shake up your afternoon with a simple fruit smoothie – mix one banana, a handful of frozen berries, several spoonfuls of unsweetened yogurt and a half a cup of 100% orange juice in a blender. Tropicana Pure Premium orange juice is essential for good nutrition. It boasts vitamin C and is a natural source of folate and potassium.

image

  • Set aside 10 minutes of your Sunday to prepare healthy snacks bags for the week, like cut up apples and lowfat cheese (sprinkle apples with orange or lemon juice to avoid browning), baked chips, celery or carrots to munch on with hummus or peanut butter.

 

Dinner:

  • Use the 1/2 rule as highlighted in the new Dietary Guidelines: At least one half of your plate should include fruits and vegetables .
  • Creatively substitute veggies for other, less healthy options – such as spaghetti squash instead of pasta, or kale chips instead of bacon bits.
  • Speaking of pasta, skip the cream sauce. Go for tomato-based instead, which provides up to two servings of vegetables in a typical entrée.

Todays post content was written courtesy of Tropicana! Great ideas Tropicana!

[i] [i] Casagrande, S.S., Wang, Y., Anderson, C., & Gary, T. (2007). Have Americans Increased Their Fruit and Vegetable Intake? Am J Prev Med, 32(4), 257-263.

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