Stay Fresh During Fresh Fruit and Vegetable Month

Tomato-avocadoDid you know that the entire month of June is dedicated to fresh fruits and vegetables? Yes, you read that right! This is the perfect month to incorporate more fruits and veggies into your meals and learn why it is so important to do so.

Did you know that fruits and vegetables have many health benefits? Of course you did, but did you know that they help manage weight, and can aid in the prevention or management of several chronic diseases, such as cardiovascular disease, and even cancer?

Fruits and vegetables are filled with important nutrients that you need every day. They are filled with fiber, vitamins, minerals, antioxidants and phytochemicals, just to name a few. Also, fruits and vegetables are low in calories, have no fat but keep you feeling full! How great is that?!

Losing weight doesn’t mean eating less food. You can create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables in place of higher-calorie ingredients. The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories.

Now is a great time to consider if you’re including enough fruits and vegetables during the day. Whether fresh, frozen, canned, dried or 100% juice, fruits and vegetables are quick, delicious and convenient, and will keep you healthy all year round.


How many fruits and vegetables are needed daily?

For a 2,000-calorie diet, USDA’s MyPlate recommends two cups of fruit and 2 ½ cups of vegetables daily. It depends on each individual’s calorie needs based on age, gender, and level of physical activity, but 2 ½ cups is a great place to start!


How can you add more fruits and vegetables into your day?

  • Start adding fresh fruit into your breakfast oatmeal of cereal.
  • Stock your fridge with raw vegetables and fruits.
  • Add more fruits and vegetables to your sandwiches to make them more interesting. My favorite thing to add is sliced pineapple, apple, peppers, cucumbers, and tomato to sandwiches.
  • Top your pizza with lots of vegetables like broccoli, spinach, green peppers, tomatoes, mushrooms, or even zucchini!
  • Make your salad a rainbow of colors! Add at least 5 vegetable into your salad.


Here are some delicious BRG Health recipes to try:

Stuffed Artichoke

Poached Pears in Cranberry Juice

Cabbage Stir-Fry with Peanut Sauce

Wilted Spinach Salad with Strawberries, Dates and Macadamia Nuts


Your turn to take action: What will you do to increase your intake of fruits and vegetables this month?


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