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Tips to Help Meet Your 5 A Day Goal |
| Eating fruits and veggies is a state of mind!
Let’s make a habit of thinking produce when deciding what to eat for our meals and
snacks. Below are some fast, easy, and tasty ways to "pump up the produce punch"
that your diet delivers. |
| Go for the dunk! Dip
apple slices in low-fat yogurt, or carrot & celery sticks in fat-free Ranch dressing. |
| "Blend" in - Blend
fruit, pour into popsicle molds and freeze, for a tasty, refreshing, treat; or, mix fruit
in a blender with ice, juice fat-free milk, and/or low-fat yogurt for a "smooth"
snack, dude. |
| Make
"fruitilicious" pancakes for breakfast or snack. Add berries, apple chunks,
or mashed banana to pancake batter. |
| Do the "veg-egg" thing
- Mix veggies into scrambled eggs and omlettes. |
| Get
"cerealous"! Smother hot or cold cereal with sliced fruit. |
| Go out on a limb (That’s
where a lot of the good fruit is!) - Be adventurous and try new and different fruits and
vegetables. Most supermarkets carry a large variety of produce, including exotic types. |
| Accessorize!
Dress up your sandwich with leafy greens and tomato slices. |
| Be a salad head - Eat a
salad with your lunch, or a large salad as lunch (don’t forget the low-fat dressing).
Be sure to use low-fat cheese, egg whites without the yolks, and hold the bacon please! |
| Be a "healthy
preppie" - Use quick and healty preparation methods such as steaming,
stir-frying, or microwaving. |
| Soups on! Eat a hearty bowl of
vegetable soup. |
| Take fruits & veggies
to work or school - Carry a banana, apple, orange, box of raisins, carrot & celery
sticks, or a box or can of fruit or vegetable juice in your briefcase, purse, or knapsack.
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Recipes |
| Approved 5 A Day recipes contribute at least
one serving of a fruit and/or vegetable per serving. They do not contain more than 30% of
calories from fat or 3 grams of total fat per 100 grams (about 3 ½ ounces); no more than
10% of calories from saturated fat or 1 gram of saturated fat per 100 grams; no more than
100 milligrams of cholesterol per serving; and not more than 480 milligrams of sodium per
serving. The recipes are usually simple and fast to prepare, and use readily available,
moderately priced ingredients. |
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| Lemony Poached
Golden Apples |
3 (about 1 lb.)
Golden Delicious apples, cored
1 ½ cups apple juice
1 ½ tsp. grated lemon peel
1/8 tsp. ground ginger |
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Nutritional
Analysis
Per Serving: Calories, 70; Fiber, 2 g. (grams); Cholesterol, 0 mg. (milligrams).
Percent calories from: Protein, 1%; Carbohydrate, 95%; Fat, 4%. |
| Remove peel around top half of each apple.
Combine remaining ingredients; bring to boil. Reduce heat and simmer, uncovered, 5
minutes. Place apples in hot apple juice. Cover and simmer about 15 minutes or until
apples are tender but still hold their shape. Baste and rotate apples frequently. Remove
apples with slotted spoon; halve each apple and place in individual serving dishes. Strain
juice and return to pan. Boil until juice is reduced to 1 cup; serve warm over warm
apples. Makes 6 servings. This is an official 5 A Day recipe. |
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| Fall Festival
Fruit Salad |
1 head Iceberg
lettuce
1 red apple, cored and thinly sliced
1/4 lb. grapes
1 cantaloupe, or other melon, seeded,
pared, and cut into chunks
Pomegranate seeds (optional)
Citrus Dressing |
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Nutritional
Analysis Per
Serving:
Calories, 186;
Fat, 2 g.; Cholesterol, 2 mg.; Fiber, 4 g.; Sodium, 55 mg. Percent calories from Fat, 8%. |
| Core, rinse, and thoroughly drain lettuce.
Using a stainless steel knife, cut into bite-size chunks. Arrange apple slices, grape
clusters, and melon wedges on lettuce. Sprinkle pomegranate seed over top. Chill. When
ready to serve, drizzle Citrus Dressing over all. Makes 4 servings. This is an official 5
A Day recipe. |
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Citrus Dressing:
½ cup plain yogurt
1/4 cup unsweetened orange juice
concentrate, thawedCombine
ingredients, whip smooth. Makes about 1 cup. This is an official 5 A Day recipe. |
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| Curried Sweet
Potato Bisque |
1 Tbsp.
Margarine
1 1/4 cups onions, chopped
1 clove garlic, minced
1Tbsp. ground coriander
1 tsp. curry powder
1/8 tsp. ground cumin
4 cups low sodium chicken broth
1 3/4 cups sweet potatoes, cooked and
mashed
Plain yogurt, cumin seeds or fresh cilantro
leaves for garnish |
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Nutritional
Analysis:
Calories, 192;
Fat, 4 g.; Cholesterol, 0 mg.; Fiber, 3 g.; Sodium, 135 mg.
Percent calories from Fat, 20%. |
| In 3-quart saucepan, melt margarine. Saute
onions and garlic about 5 minutes until onion is just wilted. Add spices; stir and heat a
few seconds. Pour in broth; heat to boiling. Stir in mashed potatoes and heat through.
Ladle into individual soup bowls or tureen and garnish with yogurt and cumin seeds or
cilantro leaves on top. Makes 4 servings. This is an official 5 A Day recipe. |
More Recipes > |
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