Great Ideas for Getting Your Daily Fruits and Veggies

It is a great way to increase nutrition in your daily clean eating food plan to incorporate seasonal vegetables into your diet. The days of abundant vegetables and farmer’s market colorful produce are within reach, but there are still beautiful, colorful vegetables available at this ‘quiet’ time . However, many people steer toward pre-packaged fruit/vegetable juices for convenience which often do have added sugars, preservatives and salt to extend their shelf life . EATING FRESH FRUITS/VEGETABLES AVOIDS THOSE UNWANTED ADDITIVES!

Asparagus, artichokes (one of the highest antioxidant vegetables around), broccoli (high in antioxidants and fiber), and a variety of  other greens are just a few of the tasty offerings that are available. Spaghetti squash, acorn and butternut squash as well as purple/green cabbage, purple/sweet potatoes are great choices.

Try grilling fresh fruit such as peaches or apples to top your ham, turkey, or chicken meal. Add spinach, asparagus and anything else to your morning egg whites to help give you protein packed energy for your whole day. Add strawberries and non-fat feta to your spinach salad, topped with roasted sunflower seeds or hazelnuts.

Try packing snap peas, carrots, celery, or cherry tomatoes as your afternoon snack. You don’t need ranch dressing to dip because your tastes have matured now. Enjoy the natural flavors in the vegetables. If you need something, mix 0% Greek yogurt with a dash of hot sauce, flavored vinegar or natural horseradish, with a dash of paprika or 2 tablespoon of low-salt natural salsa. Be creative and have some fun with it.

Nutritionists recommend at least 5 servings each day of these fruits and veggies. Trying the ideas for packing the density of entrees with vegetables as well as your mid-morning or afternoon snack, can help you achieve those serving recommendations.

Workout Diary:

Stretch DVD, foam rolling- 30 minutes

Pure Barre class- 55 minutes

Food Diary:

Breakfast-

1 piece Ezekial toast, 1/2 small banana sliced on top (150 cal)

1 cup organic egg whites, 1 cup organic spinach, 1 oz non-fat feta (160 cal)

A.M. Snack-

1 cup pasterized egg whites, 1/2 portion whey protein mix ( 175 cal)

Lunch-

4oz orange roughy (90 cal)

salad- 9 oz. organic spinach, brocolli slaw, 1/2 orange sweet pepper, 4 cherry tomatoes, 4 asparagus, no calorie walden farms dressing (90 cal)

P.M. Snack-

1 whole wheat tortilla, 2 tbls organic almond butter, 1/2 sliced strawberry(230 cal)

Dinner-

4 oz roast pork loin (210 cal)

brocollini, sauteed in sesame oil ( 1/2 tsp), garlic, sliced almonds (144 cal)

1 cup whole wheat cous cous, with porchini mushrooms and sliced almonds (194 cal)

1 cup non fat cottage cheese (80 cal)

Dessert-

homemade, air popped, popcorn (90 cal)

1 cup 0 % Greek yogurt, 1/4 cup fresh sliced pear (150 cal)

TOTAL CALORIES-1786

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  1. Pingback: Spring Has Sprung the Fruits & Veggies! | Paula's healthy living

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