March is National Nutrition Month and a great time to add more fruits and vegetables to your plate. You know that eating a diet rich in fruits and vegetables is good for you but sometimes difficult in our fast-paced lives. Here are some tips to add more fruits and vegetables to your day.
- Start your day with a fruit smoothie. They are easy to make, portable and tasty. Two recipes are listed below. Be creative and make your own signature smoothie.
- Fresh fruits and vegetables are a great fast food. Clean and cut them and put them a ready-to-go bag. If they are ready to eat, you’ll be more likely to pick them over an unhealthy option.
- Enjoy a piece of fruit for a mid morning or mid afternoon snack. Easy, tasty and full of vitamins and fiber.
- Try a vegetarian option while eating at a restaurant. Fill your plate with salad (go easy on the dressing) or order a vegetable plate.
- Make a batch of trail mix using seeds, nuts and dried fruit. Kids love the crunchy mix & it is fun to make. Try dried apples, bananas, pineapple, raisins and dates for variety. Store it in small bags so you can pack it in your lunch or take it for an afternoon snack. Controlling the portion size also helps you control calories.
- No-added sugar applesauce in individual containers makes a great snack. Sprinkle in some low-fat granola and a few raisins and cinnamon for a tasty treat.
½ cup unsweetened pineapple juice
¾ cup plain low-fat yogurt
1 ½ cups frozen or fresh unsweetened strawberries
1 tsp. granulated sugar (optional)
- 1. Add ingredients in the order listed to a blender container.
- 2. Puree at medium speed until thick and smooth.
- 3. Pour into glass and enjoy. (Makes 2 servings).
Nutrition info per serving: Calories: 140 kcal; Fat 2 g; Sodium 65 mg; Carbohydrate 27 g; Protein 6 g; Vit A 2%; Vit C 90%; Iron 6%.
Fruit and Yogurt Breakfast Shake
Serving Size: 1/2 of recipe. Yield: 2 servings
1 medium very ripe, peeled banana
3/4 cup pineapple juice
1/2 cup yogurt, low-fat vanilla
1/2 cup strawberries, remove stems and rinse
Blend banana with pineapple juice, yogurt and strawberries in a blender.
Blend until smooth.
Divide shake between 2 glasses and serve immediately.
Calories: 160 kcal; Fat 1 g; Sodium 45 mg; Carbohydrate 37 g; Protein 4 g; Vit A 2%; Vit C 50%; Iron 2%.
Be creative and enjoy adding fruits and vegetables to your day!
Author: Michelle Treber, Extension Educator, Ohio State University Extension, Pickaway County and Heart of Ohio.
SNAP Ed Connection Recipe Finder http://recipefinder.nal.usda.gov/ Fruit and Yogurt Breakfast Recipe from University of Illinois Extension Service