Too often, dieters hear a lot about the foods they should eat less of and they hear less about the foods they should eat more of. Let’s change that today.
September is “Fruits and Veggies - More Matters” month which is a part of a national public health campaign to encourage Americans to eat more fruits and vegetables.
This message is powerful for people who want to lose weight. In addition to being low in calories, fruits and vegetables are nutritional powerhouses for anyone wanting to lose weight and boost their health at the same time.
As a bonus: it’s been shown that by eating more healthy produce, you will naturally eat fewer less healthy foods!
Here are some ways to help you and your family members add more fruits and vegetables to your diet:
1. Be budget minded. You’ll get more for your money when you buy in-season produce, shop the sales or purchase in bulk either through school or community co-op programs or warehouse stores like Costco or Sam’s Club. If bulk amounts are too much for your family’s needs, consider sharing bulk produce with a neighbor or friend.
2. Freeze to please. Keep bags of frozen fruit and veggies on hand for quick and easy side dishes, toppings for cold cereal, or a pre-measured snack. Frozen veggies can be added to stir-fry or grain dishes and frozen fruits can be added to yogurt or oatmeal. You’ll still get the same nutrition straight from the freezer, but you won’t have to worry about your produce rotting or needing to be thrown out as quickly.
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3. Smart snack combos. A great snack combines both protein and carbohydrate – it’s a one-two punch that’s good for boosting energy and keeping your hunger at bay. Examples include an apple or banana with peanut butter, a low-fat yogurt with sliced strawberries or baby carrots and hummus dip. Feel free to clean and prep your veggies like cherry tomatoes, cucumbers, radishes and celery sticks and store at eye level in the refrigerator so they’re visible and easy to grab.
4. Sneak it in. Meals like soups, chilis, breads, stir-fries and pasta dishes are great places to sneak in some shredded veggies without anyone knowing. A favorite of mine is a chicken soup made with sweet potatoes, turnips, parsnips and carrots. The only sign of a vegetable is the orange color of the broth! Another veggie-rich treat is zucchini bread with shredded zucchini. You can also sneak spinach into any stir-fry dish or whip up fresh berries into your favorite smoothie drink
The next time you go grocery shopping, fill your cart with fresh and frozen produce so you can eat more – and lose weight while you eat great!
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