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Summer is right around the corner and beautiful weather is fast approaching! With nicer weather comes gardening, which allows us to pick fruits and vegetables from the convenience of our own backyard. There are also better quality and more fruit and vegetable options at the grocery store during the spring/summer months. Therefore, it seems to be easier to fill half of our plates with fruits and vegetables during these months.
According to the Dietary Guidelines, American’s should be getting 2 cups of fruit and 2 ½ cups of vegetables per day. However, only about 14% of American’s are meeting those guidelines. Fruits and vegetables are a great way to add color, flavor, texture, vitamins, minerals, and fiber to your meals or snacks.
Try utilizing some of the following tips:
Try a breakfast smoothie made with low-fat milk, frozen strawberries, and a banana (or replace either of the fruits with fruits or vegetables of your choice such as blackberries, blueberries, spinach, etc.).
Make a vegetable pizza with an assortment of toppings such as broccoli, spinach, green peppers, tomatoes, mushrooms, and zucchini.
You could also add any of your favorite vegetables to a frozen pizza.
Enjoy the nice weather by grilling vegetable kabobs filled with tomatoes, green and red peppers, mushrooms, or onions and add a lean protein for a whole hearty meal.
Keep cut vegetables on hand for mid-afternoon snacks, side dishes, or lunch box additions. Some ready-to-eat favorites include: red, green, or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas, or radishes.
Place fruit where it is easily accessible for everyone to grab for a snack-on-the-run. Keep a bowl of fresh fruit in the center of your kitchen or dining room table.
Make a habit of adding fruit to your breakfast. Add it to your oatmeal, ready-to-eat cereal, yogurt, or waffle.
Add grated, shredded, or chopped vegetables like zucchini, spinach, peppers, and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.
Eat fruit for dessert! Slice a banana lengthwise and top with a scoop of low-fat frozen yogurt, sprinkle with a tablespoon of chopped nuts.
Dip: Whole wheat pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce.
Written by Megan Tschakert, SDSU Dietetic Intern
