Gloss How-To: Eat More Fruits & Vegetables

We could all use a little more color on our plates. The USDA recommends that for the average 2,000-calorie diet, individuals should consumer 2 cups of fruit and 2 1/2 cups of vegetables per day. The reality is that many of us don’t come close to reaching that amount.

According to the USDA, good nutrition is vital to good health and is essential for the healthy growth and development of children and adolescents. It’s a sad reality, but many causes of mortality in the United States are related to poor diet and a sedentary lifestyle. Luckily, there is something that each one of us can do to help reverse these statistics – making small changes to our diets.

Whether it’s an extra vegetable for dinner or a salad instead of French fries with your sandwich at lunch, there are some easy ways to eat a little greener.

Tip #1: Eat like a vegetarian. Once a week, replace one serving of meat with a serving (or a few) of vegetables. Instead of grilled hamburgers, try grilled portabella mushroom sandwiches or replace your sausage-laden lasagne with baked eggplant parmesan.

Tip #2: Switch to salad. Whenever you eat in a restaurant, you can always ask the server to substitute a side salad or vegetable for the starchy side dish offered with your meal. Instead of french fries, ask for steamed broccoli and if your steak comes with a heaping pile of mashed potatoes, skip them in favor of a healthy serving of sauteed spinach. There might be an up charge, but your health is worth a few extra dollars.

Tip #3: Try new things. According to registered dietitian Tina Ruggiero, the easiest way to grow bored with a healthy diet is by getting stuck in a rut. “I tell my clients to try at least one new kind of fruit each week,” she said. “We can’t expect change our habits if we don’t step out of our comfort zones.”

Tip #4: Fruit for dessert. I don’t mean apple pie or blueberry crisp. I mean fresh berries, juicy watermelon or a tangy piece of pineapple. Instead of piling ice cream on top of your favorite pie after dinner, eat a small bowl of fresh raspberries or blackberries, topped with a tablespoon of whipped cream for an occasional indulgence. Save the calorie bombs for special occasions.

(Photo Credit: Google Images)