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Every day, aim for 2 cups of fresh, frozen or no-added-sugar canned fruit. Limit juice to ½ cup a day (you’re better off eating your fruit than drinking it). Here are some tips:

  • Add fruit to your breakfast cereal, low-fat yogurt or low-fat cottage cheese (try bananas, raisins, berries, peaches or mangos).

  • Add fruit to your salad (try grapes, strawberries, mandarin oranges, sliced apples or pears). Add raisins or pineapple to carrot salad, or try chopped pears in coleslaw.

  • Bake apples, pears or peaches with a dusting of cinnamon and brown sugar or honey.
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  • Puree berries, apples, peaches or pears into a thick sweet sauce for grilled poultry, pork, seafood, French toast, whole grain waffles or pancakes.

  • Try grilling pineapple, peach halves or mangos.

Aim for 2½ cups of fresh, frozen or no-added-salt canned vegetables every day. Enjoy steamed or raw. Here are some tips:

  • Put spinach, romaine or lettuce and cucumber, tomato or onion on sandwiches and burgers. Replace half the meat or cheese with vegetables. Use hummus or avocado in place of mayonnaise.

  • Fill half your plate with vegetables or add a salad.

  • Skewer and grill vegetables to make kabobs.

  • Microwave frozen vegetables for a quick side dish.

  • Add onions, peppers, mushrooms, broccoli or salsa to your eggs or omelet.

  • Try steamed cauliflower rice or mashed cauliflower.

  • Have vegetable or bean soup for lunch.

  • Rainbow peppers or sugar snap peas are great with hummus or low-fat dip.

  • Pack raw vegetables or a salad with your lunch (try sugar snap peas, grape tomatoes, baby carrots, rainbow peppers or cucumbers).
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