20 Ways to Enjoy More Fruits, Vegetables, Whole Grains and Dairy

To get the most nutrition out of your calories, choose foods packed with vitamins, minerals, fiber and other nutrients.  Pick fruits, vegetables, whole grains and fat-free or low-fat dairy more often.

**Whether you are having a meal or a snack, serve the appropriate portion in a bowl or plate and sit down at the table to eat it.  This will make it feel so much more satisfying to both you and your children, insteading of munching as you stand at the counter or your children while they play.  This is a great way to teach our children about portion control and only eating until they are full.  If they are required to sit to eat a snack or meal, they will certainly not learn to put food in their mouths unconsciously.

1. Variety abounds when using vegetables as pizza toppings.  Try broccoli, spinach, sweet bell peppers in a any color, tomatoes, mushrooms and zucchini.
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.
3. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
4. Heat leftover whole-grain rice with chopped apple, nuts and cinnamon.
5. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
6. Try crunchy vegetables instead of chips with your favorite dip or low-fat salad dressing.
7. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
8. Banana split:  Top a sliced banana with a scoop of low-fat frozen yogurt.  Sprinkle with a tablespoon of chopped nuts.
9. Add color to salad with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.
10. Prepare instant oatmeal with low-fat or fat-free milk in place of water.  Top with dried cranberries and almonds.
11. Stuff and omelet with vegetables.  Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.
12. "Sandwich" in fruits and vegetables.  Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumbers and tomatoes as fillings.
13. Wake up to fruit.  Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.
14. Stock up:  Fill your fridge with raw vegetables and fruits - "nature's fast food" - cleaned, fresh and ready to eat.
15. Top a baked potato with beans and salsa or broccoli and low-fat cheese.
16. Microwave a cup of tomato or vegetable soup for a quick afternoon snack with some whole grain crackers.
17. "Grate" complement:  Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.
18. Stuff a whole grain pita with ricotta cheese, Granny Smith apple slices.  Add a dash of cinnamon.
19. Make your main dish a salad of dark, leafy greens and other colorful vegetables.  Add chickpeas or edemame (fresh soybeans).  Top with a low-fat dressing.
20. Try this recipe for an easy, healthy snack.  Surprise!  Popcorn is a whole grain.

Popcorn Delight
Servings:  1

3 cups popped fat-free unsalted popcorn
1 T sliced almonds
2 T raisins or other dried fruit, such as cranberries, cherries, apricots or dates
1/2 t ground cinnamon
1 t sugar

In a medium bowl, combine the ingredients and toss well.

Adapted from American Dietetic Associate site