Part 2: Choose Your Fuel

Try to include a fruit or vegetable with most snacks and all meals. Here are a few ideas to get you started.

Add to Foods You Already Eat:

•  Add an extra cup (or two!) of chopped veggies into your favorite omelet, soup, casserole, or whole grain pasta or brown rice dish.

•  Add slices of cucumber, peppers, or onions to a sandwich.

•  Add veggies as a filling in a burrito or quesadilla. Top a pizza with veggies.

•  Shred carrots, zucchini, or an apple into muffins or other baked goods. Search for recipes that include crushed pineapple, avocado, and other produce as baking ingredients. Many fruits and vegetables can be used to replace some of the saturated fat and sugar in a recipe.

•  Blend greens into a smoothie. Remove the stems first. If juicing, use the whole vegetable or fruit when possible. Juices are “sometimes” foods, as they don’t contain as much fiber or nutrients as the whole fruit or vegetable. The whole vegetable or fruit is more filling due to the fiber content and how much longer it takes to chew versus drink.