Have a Plant: Fruits & Veggies for Better Health

Insider's Viewpoint: Expert Supermarket Advice: Fill Your Plate with Hope. Meredith Mensinger, Redner's. Fruits And Veggies More Matters.org

October is Breast Cancer Awareness Month. According to the American Cancer Society, breast cancer is the second most common cancer among women. A woman has a 1 in 8 chance of developing invasive breast cancer at some time in her life. Although we are inspired by over 2.4 million breast cancer survivors in the U.S, we still have a long road ahead of us. It’s great to focus on a cure, but let’s not forget about something even more important—prevention. There are many risk factors that we can simply not change: age, race, gender, family history. But there are also many risk factors we CAN control …
  • Achieving and maintaining a healthy body weight
  • Engaging in physical activity most days of the week
  • Limiting alcohol to one drink a day
  • Eating a diet rich in fruit, vegetables, legumes and nuts, fiber-rich grains, and low-fat dairy

Fruits and vegetables are a clear link to help in the prevention of breast cancer! The best way to eat plenty of fruits and vegetables is to focus on MORE! Getting in a “food routine” limits us to a standard menu and prevents us from thinking outside the box. Go that extra step and boost your nutrition! Eating a variety of fruits and vegetables is the best way to ensure adequate intakes of the numerous vitamins and minerals offered. Don’t forget, always stop and ask yourself … Can I add MORE fruits and vegetables?

Here’s how to break your routine …

Traditional Meal/Snack Fill Up Your Plate with MORE!
 
½ cup low-fat yogurt   Top with your favorite fruit, like strawberries, blueberries, and kiwi
 
1 slice whole wheat toast with peanut butter   Add sliced bananas
 
Egg white omelet   Fill with spinach, tomatoes, and feta cheese
 
Chicken salad on whole wheat pita bread   Spice it up with Southwestern salsa for added zip and more nutrition
 
Whole-wheat pasta with pasta sauce   Toss in diced vegetables: peppers, onions, tomatoes, and mushrooms. Even better, serve over spaghetti squash!
 
Lean ground beef, ground turkey, or bison burger   Dice up last night’s veggie leftovers and add to your burger mix
 
Brown rice   Grab frozen mixed veggies (try carrots, peas, and corn) and stir in
 
Jelly beans   Frozen grapes
 
Vanilla wafer cookies   Add fat-free whipped topping and a strawberry

Easy additions like this are a great to help you achieve or maintain a healthy body weight and improve your overall health. So don’t forget to eat for your health at all meals!

Meredith Mensinger RD, LDN
Corporate Dietitian
Redner’s

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