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This Month In Diet
  • The Power of Produce
    Whatever your excuses are for skimping on fruits and vegetables, you know you need to eat more of them. Keep reading for ideas on how to sneak more of the good stuff into your diet. Read >>
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    Since so many favorite breakfast foods are high in carbs and added sugar, it can be hard to find healthy options when living with diabetes. If you struggle with what to eat each morning, here are some diabetic-friendly foods to start your day. Read >>
Health and Fitness News

The Power of Produce

Increase the number of fruits and vegetables in your diet with these tips.

Fruits and vegetables are full of essential vitamins and minerals, a great source of fiber, low in calories, and needed for health and disease prevention. Yet many people don’t add fruits or veggies into their diets. Sound like you?

Fruits and vegetables are often undervalued and overlooked in many people’s daily diets. Convenience foods are eaten in their place, but these packaged, processed foods cheat you out of the many health benefits offered by fruits and vegetables. Maybe you don’t care for the taste or texture of produce or perhaps the majority of your meals are eaten on-the-go, making it hard to eat fresh foods. Whatever your excuses are for skimping on fruits and vegetables, you know you need to eat more of them.

Keep reading for ideas on how to sneak more of the good stuff into your diet.

Every Meal

Make it your goal to eat at least one serving of fruits or vegetables at each meal. If there’s no green, red, purple, or orange on your plate, rethink your meal plan. The more colorful your plate, the better. Consider your typical daily diet. Maybe you eat oatmeal for breakfast on a regular basis. Fantastic! Oatmeal is a healthy start to your day. Why not top it with berries? Eat yogurt for your snack? Add banana slices.


You may wonder how anyone could eat the recommended daily amount of fruits and vegetables. For good health, guidelines suggest you need one and a half to two cups of fruit and two to three cups of vegetables each day. That’s roughly five total servings each day. If you don’t measure up, don’t hang your head.

Instead, look at what you eat. Most likely, there are foods you can or should eliminate, such as a muffin at breakfast, chips for lunch, or roll at dinner. Swap out these “extra” foods with a serving of fruits or vegetables.

Keep Them Accessible

It’s easy to grab chips or cookies when you’re looking for a snack. If convenience is preventing you from eating more healthy foods, take steps to make fruits and vegetables more accessible. Stock the fridge with fresh, easy-to-eat produce. Pre-wash the fruit, cut up some vegetable sticks, and set out a bowl of fresh fruit for the family to eat on-the-go. Keep the prepackaged snacks out of your house and they won’t even be an option.

Frozen or Canned

Some people avoid buying fresh fruits and vegetables because they won’t get eaten at home before they go bad and are thrown out. If that’s you, stock up on frozen or canned fruits and vegetables. Warm up a can of green beans for dinner or make a smoothie with frozen tropical fruit. Look for low-sodium canned vegetables and fruits packaged in fruit juice rather than heavy syrup.

Liquid or Dried

Juice and dried fruit are made of real fruit and can count toward your daily number of servings, but be cautious. Fruit contains natural sugars so when it’s turned into juice or dried into tiny pieces, one serving can be high in sugar and calories. Go with a small glass of 100-percent juice with breakfast or a handful of dried fruit for a snack.

Add Them In

To sneak more veggies and fruits into your diet, you may have to get creative in the kitchen. Experiment by adding new vegetables to your dishes. Soups, sandwiches, casseroles, and pastas can be taken to the next level with all sorts of vegetables. And if you’ve got picky eaters at home, puree the vegetables, and the kids won’t even know they’re there!