Eat a Rainbow Challenge
We all know we should eat more fruits and vegetables. The more colors the better. So, why not make it a challenge? The goal: eat at least five (5) servings of fruits and veggies a day.
It may take a little extraplanning, but you can do it. And snacks count. Grab an apple to replace a more traditional afternoon snack such as chips, pretzels, or crackers.
As for meals, here are some quick tips for breakfast, lunch, and dinner ...
Grab a piece of whole fruit to eat on your commute to work;
Add a few berries to your pancake batter or on top of your whole grain waffles;
Add some veggies to your omelet;
Include dried or fresh fruit with your cereal or oatmeal;
Add fresh fruit to yogurt;
Build a healthy smoothie: add spinach or kale to your fruit smoothie, you won't even taste it. A great trick is using frozen fruit, it makes your smoothie thicker and more like a milkshake.
Add fresh or dried fruit to salads;
Add a variety of extra veggies (lots of them) to a salad;
Stack a few veggies on your sandwich;
Make a grab-and-go smoothie - or purchase one;
Add diced or puree'd veggies to soup.
Stir fry veggies into your meal;
Add diced veggies to a casserole;
Puree veggies into sauces for casseroles or pasta;
Replace traditional pasta with spaghetti squash
Have fruit for desert.
Encourage your family and friends to join you in your quest to eat a rainbow of fruits and veggies every day. Make it fun, it'll help everyone succeed.