March is National Nutrition Month and this year’s theme is: Eat Right, Bite by Bite. One of the ways that the Academy of Nutrition and Dietetics (AND) is promoting eating right is by reminding people that a healthy diet doesn’t need to be overwhelming or restrictive. Making small goals and changes can add up to an overall impact. One way to do this is to eat a variety of nutritious foods throughout the day.
If you’re trying to eat more fruits and vegetables, here’s a list adapted from Eat Right of easy ways to start making small changes.
- Having pizza? Whether you’re making it at home, ordering in, or opting for English muffin pizzas, add on broccoli, spinach, green peppers,tomatoes, mushrooms and/or zucchini.
- Try a breakfast smoothie with milk or yogurt, frozen fruit, and a handful of spinach. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
- Add extra veggies into wraps and sandwiches.
- Try crunchy vegetables instead of half of your chips.
- Add color (and extra veggies) to salads with baby carrots,grape tomatoes, spinach leaves or mandarin oranges.
- Top a baked potato with beans and salsa, broccoli and cheese, or beans, feta, and red peppers.
- Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, pasta sauce and rice dishes.
- Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.
- Planning to grill for dinner? Add on kabobs with pineapple, peaches and banana. Grill on low heat until slightly golden for a surprisingly tasty treat.
- Keep cut vegetables handy for snacking, side dishes, or a quick nibble while waiting for dinner. Here are some good options: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.
- Have fruit in a place that everyone walks by so people can easily take it on the go.
- Add vegetables to an omelet.
- Add fruits and vegetables to sandwiches. Common choices include sliced pineapple, apple, peppers, cucumber and tomatoes.
- Start out your day with fruit. Make a habit of adding fruit to your morning oatmeal, cereal, or yogurt.
Written by Rachel Caty, MPH, RDN, LDN#fruit, #greens, #healthy, #nutrition