Have a Plant: Fruits & Veggies for Better Health

Eating healthfully not only makes you feel and look better but it also plays a large role in reducing the risk of many diseases. Just remember, it’s important to eat a variety of food groups in order to give your body all the healthy nutrients it needs.

6 Ways to Add Variety to Your Diet

1. Fruits and vegetables provide many vitamins, minerals and antioxidants. It’s important to eat a variety of different types and colors of fruits and veggies to help boost your immune system; choose fresh, frozen, canned or juice. Here are some examples …

See Fruit & Veggie Database

2. Carbohydrates are great for energy. Breads, cereals, pasta and rice are all good examples. Try to make half of your daily servings of carbohydrates whole grains. Some great examples are …

    • Oats
    • Bulgur
    • Quinoa
    • Barley
    • Brown rice

3. Proteins are good in helping build lean muscle mass. Lean meats, fish, eggs, beans and nuts are great sources of protein. Some examples are …

4. Fats are also very important in your diet. They provide essential fatty acids and help with vitamin absorption. Choose these …

    • Monounsaturated fats like avocados, olive oil and peanut butter
    • Polyunsaturated fats like soybean and sunflower oil
    • Omega 3 fatty acids like tuna, flaxseed and tofu

5. Drink plenty of water. It will help keep you full in between meals and keeps you hydrated. Aim for 6-8 glasses per day.

6. Watch your portion sizes. Choose to fill up on fruits and vegetables while adding modest amounts of meats and starches.

Here’s a delicious recipe for a springtime brunch …

Ham & Veggie Frittata

Ingredients

    • ½ Tbsp olive oil
    • ½ cup bottled roasted red pepper, chopped
    • 1 clove garlic, minced
    • 4 cups baby spinach
    • 2 cups cubed ham
    • 2 cups liquid egg substitute
    • Salt and crushed black pepper to taste
    • ½ cup reduced-fat cheddar cheese, shredded

Directions

    1. Preheat the broiler. Heat the olive oil in a nonstick, 12″ oven-safe skillet over medium-low heat. Add the roasted pepper and garlic and cook for 1 minute, until you can smell the garlic. Be cared not to burn the garlic.
    2. Stir in the spinach and cook for another 2-3 minutes until lightly wilted.
    3. Add the ham then pour the egg substitute over the top. Season the eggs with salt and pepper. Top with shredded cheese.
    4. Cook on the stove for 5 to 6 minutes until the egg has pretty much set.
    5. Place the pan 6″ under the broiler and cook for about 3 minutes, until the rest of the egg has fully set and the top of the frittata has begun to brown.
    6. Cool for a few minutes, remove from pan and cut into wedges.

Serve with whole grain English muffin and fresh fruit.

Other Stories