{"id":1161,"date":"2012-09-24T21:03:29","date_gmt":"2012-09-25T01:03:29","guid":{"rendered":"https:\/\/blogs.aupairinamerica.com\/dca\/?p=657"},"modified":"2012-09-24T21:03:29","modified_gmt":"2012-09-25T01:03:29","slug":"ways-of-enjoying-fruit-and-vegetables","status":"publish","type":"post","link":"https:\/\/blogs.aupairinamerica.com\/dca\/2012\/09\/24\/ways-of-enjoying-fruit-and-vegetables\/","title":{"rendered":"Ways of enjoying fruit and vegetables"},"content":{"rendered":"

Posted by Joan Cleary<\/strong> on Sep 15, 2012<\/span> No Comments<\/a><\/span><\/p>\n

\n

September is Good Health Month \u2013 Here are 20 ways to enjoy more fruits, veggies , whole grains and dairy.\u00a0\u00a0 Set the example for your host kids! \u00a0\"nutrition2\"
\n<\/strong><\/p>\n

To get the most nutrition out of your calories, choose foods packed with vitamins, minerals, fiber and other nutrients\u2014and lower in calories. Pick fruits, vegetables, whole grains and fat-free or low-fat dairy more often. Be aware of portion sizes. Even low-calorie foods can add up when portions are larger than you need.<\/p>\n

1. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.<\/p>\n

2. Get saucy with fruit: Puree berries, apples, peaches or pears for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.<\/p>\n

3. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.<\/p>\n

4. Heat leftover whole-grain rice with chopped apple, nuts and cinnamon.<\/p>\n

5. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.<\/p>\n

6. Try crunchy vegetables instead of chips with your favorite dip or low-fat salad dressing.<\/p>\n

7. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.<\/p>\n

8. Banana split: Top a sliced banana with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.<\/p>\n

9. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.<\/p>\n

10. Prepare instant oatmeal with low-fat or fat-free milk in place of water. Top with dried cranberries and almonds.<\/p>\n

11. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.<\/p>\n

12. \u201cSandwich\u201d in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumbers and tomato as fillings.<\/p>\n

13. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.<\/p>\n

14. Stock up: Fill your fridge with raw vegetables and fruits \u2014\u201cnature\u2019s fast food\u201d\u2014cleaned, fresh and ready to eat.<\/p>\n

15. Top a baked potato with beans and salsa or broccoli and low-fat cheese.<\/p>\n

16. Microwave a cup of tomato or vegetable soup for a quick afternoon snack.<\/p>\n

17. \u201cGrate\u201d complement: Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.<\/p>\n

18. Stuff a whole grain pita with ricotta cheese and Granny Smith apple slices. Add a dash of cinnamon.<\/p>\n

19. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). Top with a low-fat dress<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Posted by Joan Cleary on Sep 15, 2012 No Comments<\/a> September is Good Health Month \u2013 Here are 20 ways to enjoy more fruits, veggies , whole grains and dairy.\u00a0\u00a0 Set the example for your host kids! \u00a0 To get the Read More<\/a><\/p>\n","protected":false},"author":39,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-1161","post","type-post","status-publish","format-standard","hentry","category-blog"],"yoast_head":"\nWays of enjoying fruit and vegetables - Judit & Michelle's Au Pair In America Blog<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ways of enjoying fruit and vegetables - Judit & Michelle's Au Pair In America Blog\" \/>\n<meta property=\"og:description\" content=\"Posted by Joan Cleary on Sep 15, 2012 No Comments September is Good Health Month \u2013 Here are 20 ways to enjoy more fruits, veggies , whole grains and dairy.\u00a0\u00a0 Set the example for your host kids! \u00a0 To get the Read More\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blogs.aupairinamerica.com\/dca\/2012\/09\/24\/ways-of-enjoying-fruit-and-vegetables\/\" \/>\n<meta property=\"og:site_name\" content=\"Judit & Michelle's Au Pair In America Blog\" \/>\n<meta property=\"article:published_time\" content=\"2012-09-25T01:03:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blogs.aupairinamerica.com\/mdd\/wp-content\/uploads\/sites\/81\/2012\/09\/nutrition2.gif\" \/>\n<meta name=\"author\" content=\"Judit Markarian\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Judit Markarian\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/blogs.aupairinamerica.com\/dca\/2012\/09\/24\/ways-of-enjoying-fruit-and-vegetables\/\",\"url\":\"https:\/\/blogs.aupairinamerica.com\/dca\/2012\/09\/24\/ways-of-enjoying-fruit-and-vegetables\/\",\"name\":\"Ways of enjoying fruit and vegetables - 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