Fruit and Veggies Do’s and Don’ts

Do’s:

• Eat a variety of fruits and vegetables from the colors of the rainbow. Every color represents different vitamins and minerals that are essential for good health—so eat up!
• Try to include dark, rich yellow, red, and orange colored fruits and vegetables to your daily meal plans. These are rich in antioxidants and other nutrients for better health.
• Aim for at least 5 cups of fruits and vegetables per day! (and potato chips do not count!)
• Keep fruits and vegetables out in the open where you can see them. Cut up slices of fruits and veggies and place in containers in a visible spot in the fridge.
• If you can’t seem to get your daily 5 cups in, buy pre-cut or pre-packaged fruits and veggies. It may cost you a little more, but your health should have no price tag!
• Add fruits and vegetables to anything you can! Stuff them into your sandwiches and add them to your main dish, either steamed or raw!
• Use fruits and vegetables as ingredients. Try unsweetened applesauce as a fat-free replacement for oil in baking recipes. Add pureed cooked vegetables to thicken soups or stews.

Don’ts:

• Fruit juices are not necessary. It is better to eat the fruit itself and have some ice cold water to quench your thirst. Fruit juices may be a good source of some vitamins, but on the other hand they are high in sugar and low in fiber.
• Potato chips are not the best way to eat your potatoes. Chips are made from potatoes, but they are prepared by cooking in oil. They are high in fat and salt—so save those chips for a real special occasion!
• Fruit bars are high in sugar. Even though fruit bars usually contain some fruit, they are low in fiber and contain high amounts of sugar and calories. They actually stick to your teeth and may cause dental caries as well.

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