Eat a Colorful Variety of Fruits & Veggies! - Indianapolis Fitness And Sports Training
Diet and Nutrition

Eat a Colorful Variety of Fruits & Veggies!

written by Lance Goyke

Fruits and vegetables deliver vitamins, minerals, and fiber your body needs to stay healthy.

A serving is:

• ½ cup of most fruits or vegetables
• 1 cup of  leafy greens
• 1 medium-size piece of fruit
• ¼ cup dried fruit
• 6-oz can of tomato juice or other 100% juice

To help reach your recommended number of servings, make fruits and vegetables the focus of each meal.  Easy ways to enjoy fruits and vegetables:

• Add sliced bananas, strawberries or any fresh fruit to your morning cereal

• Keep frozen blueberries on hand: microwave for 45 seconds and use as a topping for oatmeal, waffles, or cold cereal

• Freeze overripe bananas and use as a base for smoothies: add skim milk, yogurt, and vanilla extract

• Marinate steamed veggies in Italian dressing overnight for quick brown bag side dish

• Serve a large, simple green salad every night with dinner

• Serve baked apples for a dessert: wash & core a small apple; place in bowl, fill center with raisins & cinnamon; cover with plastic wrap; microwave for 2 minutes

• Serve diced fruit with a drizzle of light vanilla yogurt, nutmeg & cinnamon

Healthy Regards,


Lance Goyke

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