Are You Meeting Your Servings?

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August 13, 2013 by thehealthyheartcenter

Meeting the RDI (recommended daily intake) of two servings of fruit and five of vegetables may sound hard to do, but is actually easier than you think. Both fruit and veggies can be easily incorporated into virutally any meal, if you know how to do it right!


One of the biggest complaints about having fruits and vegetables in the house is that they are time consuming to prepare (washing, peeling, and chopping):

-Take advantage of convenient pre-perpared produce in the grocery store. You will find pre-washed salad greens, grated carrots, broccoli florets, chopped celery, chopped garlic, shredded cabbage, even cubed turnip and squash.

-When it comes to fruit, look for fresh fruit salad, peeled and cored fresh pineapple, canned fruit in its own juice and unsweetened applesauce.


  • Breakfast:

-Toss chopped banana into a bowl of whole grain cereal.
-Blend fresh or frozen berries with low fat milk or soy milk to make a fruit smoothie. Or make a green smoothie with kale or spinach.
-Add dried cherries, cranberries and blueberries to muffin mixes.
-Drink a small glass (1/2 cup) of citrus juice – the vitamin C enhances iron absorption from whole grains.
-Fill half of a cantaloupe with low fat cottage cheese.
-Add diced tomatoes, red pepper and baby spinach to an egg white omelette.


  • Lunch:

-Add sliced tomatoes, cucumbers, grated carrots, and spinach leaves to sandwiches and wraps.
-Toss leftover grilled vegetables or add fresh fruit to a green salad.
-Add shredded cabbage mixed with low fat coleslaw dressing to a turkey sandwich.
-Have a bowl of vegetable soup with your sandwich.
-Drink low sodium vegetable or tomato juice with your meal.


  • Dinner:

-Use dark green leafy lettuces such as Romaine in salads for extra fiber, vitamins, and minerals.
-Add quick cooking greens such as spinach, kale, rapini or Swiss chard to soups.
-Fortify pasta sauces and casseroles with grated zucchini and carrot.
-Bake a sweet potato instead of a white potato for also more fiber and vitamins.
-Serve strawberries marinated in balsamic vinegar as a glaze over grilled chicken.


  • Snacks:

-Carry fruit with you such as an apple, pear, plums or grapes.
-Pack single-serve cans of unsweetened fruit or applesauce to keep at work.
-Prepare snack-size bags of dried apricots and nuts.
-Have raw vegetables ready for snacking. Try carrot sticks, cherry tomatoes, bell pepper strips, broccoli florets and mushroom caps with hummus or guacamole dip.
-Eat slices of banana, apple, or celery with a natural peanut butter or almond butter.





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Woodbridge, VA 22193

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Dr. Wali Gauvin

Kendra Fink RD CPT

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