Meal and Snack Ideas
Smoothies can make a fantastic breakfast or snack item and they are a great way to fill up on a few servings of daily fruits and vegetables. They can also be a great way to express creativity through trying new flavor combinations. Simply choose a couple of different fruits – berries (frozen or fresh), bananas, pineapple, mango, etc – and for an adventurous spin combine with a dark leafy green like spinach or kale. Next, individualize the smoothie even more by adding vanilla, cocoa powder, yogurt or even peanut butter for a protein boost. Finally, throw everything in the blender with some ice and the result will be an easy, on-the-go meal in a cup that can fulfill part of a daily requirement for fruits and vegetables.
Another great way to incorporate more vegetables into the diet is to try adding them to a breakfast meal. Having vegetables at breakfast may seem like a foreign concept, but there are so many great breakfast recipes with vegetables that can help rejuvenate a boring morning routine. Adding vegetables like spinach, mushroom, tomato and onion to scrambled eggs is an easy and delicious option. Another great way to add vegetables to a breakfast meal is by preparing a vegetable quiche. This can be especially helpful because it can be made ahead of time and re-heated in the morning.
Another great recommendation to increase daily fruit intake is take advantage of their sweetness and substitute them as a dessert item. Fruits like cherries, strawberries, blueberries, raspberries, and blackberries can make great dessert items alone. They can also be combined with frozen greek yogurt for a nutritious way to increase fruit consumption while satisfying a nagging sweet tooth.
Finally, try packing a lunch with fresh vegetables and a side of hummus for dipping. Not only is this a delicious snack that will surely feel indulgent, but it is packed with protein and helps check off another serving of vegetables for the day. Nearly any vegetable works great for dipping in hummus, but cucumbers, carrots, celery, and broccoli pair perfectly.
Making healthy choices concerning diet can certainly be confusing and overwhelming at times. However, amidst confusing nutritional recommendations, the health value of fruits and vegetables has stood the test of time. Consuming more of them on a daily basis is a great place to start when designing a healthier lifestyle. By using behavioral change techniques and finding creative ways to incorporate fruits and vegetables into meals throughout the day, achieving optimal nutritional health can be accomplished.
