Eating More Fruits, Veggies, & Grains

We all know fruits, vegetables, and whole grains are an important part of a healthy diet. But most people don’t eat enough of these healthy powerhouses.

An easy way to make sure you’re getting enough of the good stuff is to find new ways to mix them into meals you already enjoy. And aim for making ½ your plate full of fruits and veggies.
Try increasing your fruits, vegetables, and whole grains by following these tips.
  • Get more out of breakfast: Add some vegetables to eggs for a veggie scramble or omelet. Or add fresh fruit to cereal, oatmeal, low-fat yogurt, or whole wheat pancakes or waffles.
  • Get more out of lunch: Add some vegetables to your sandwich or wrap or have reduced- or low-sodium vegetable soup. Like tuna or chicken salad? Try adding chopped apples, pears, raisins, or other dried fruit. More of a lettuce or spinach salad person? Add beans—like black beans or chickpeas.
  • Get more out of dinner: Steam or stir-fry some veggies to top off whole wheat pasta or brown rice. Make shish-kabobs by putting lean meat and vegetables on a skewer. Use crushed, unsweetened whole grain cereal as breading for baked chicken or fish. Next time you order (or make) pizza, sub out one meat for more veggies.
  • Get more out of snacks: Blend fruits with low-fat yogurt and a splash of low-fat milk for a healthy smoothie. Cut up fruits and veggies and eat them with hummus or peanut butter or other nut butters. Try a mix of unsalted nuts, raisins, or other dried fruit and your favorite whole grain cereal. Snack on popcorn (easy on the salt and butter) or try some whole wheat pretzels.

Try This!

Choose 1 or 2 of these tips to try out this week! See our 4 Ways to Shop Smart and Healthy for some tips about how to buy the foods that will nourish your body.

More For You

Healthy food can be packed with flavor. As you adopt a new, healthy lifestyle, try these tips for cooking food.
Eating healthy is about enjoying your food while also managing portion size.
Making smarter food choices at the grocery store is important for eating a healthier diet.
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