Weighty Wednesday

Don't just survive - THRIVE!

Because most of us get fewer fruits and vegetables than we need, our bodies crave them more than just about any other food. We might get by on 1-2 servings a day, but why just get by?! Aim for those 5 recommended servings and thrive!

How much is one serving?
--1 medium piece of fruit
--1/2 cup fruit (raw, canned, or frozen)
--1/2 cup cooked vegetables (canned or frozen)
--1 cup raw vegetables
--1/4 cup dried fruit
--4-6 oz. of 100% juice (serving size depends on the type of juice)
--1/2 cup cooked peas or beans

Here are a few tips to make those 'extra' servings a habit:

• Add fruit to your cereal, oatmeal, waffles or pancakes at breakfast.
• Create your own yogurt flavors with plain yogurt and different combinations of fresh fruit.
• Snack on raw vegetables or fruits instead of chips or pretzels. Keep sugar snap peas, raisins or carrot sticks in your car, your office or your backpack.
• Use chunky salsa instead of thick, creamy snack dips.
• Drink 100% juice instead of addictive coffee, tea, or soda.
• Going out to lunch? Take a trip to the salad bar. Use lots of dark green leaves and other vegetables instead of piling on all of the extras like eggs, bacon and cheese.
• Add frozen veggies to any pasta dish.
• Keep fruits and vegetables in line of sight. Grapes, oranges, bananas, and apples make a colorful bowl arrangement on the table.
• Dried fruit is just as portable as potato chips -- and less messy. It's especially good in a basic trail mix.
• When cooking vegetables, make 2-3 times more than you need and immediately store the extra away for tomorrow.
• Add your own beans and vegetables (tomatoes, spinach, peppers, cabbage) to canned and quick-serve soups.
• If you must have pizza, load on extra veggies and pineapple instead of fatty meats and extra cheese.
• Try berries, melons or dates for a naturally sweet dessert rather than the usual candy bar, cookie, or ice cream sandwich.
• Frozen fruit and veggies are nearly as healthy as the fresh stuff, and only take minutes to prepare.
• Combine fruit with your main meal courses. Raisins, apples and tangerine slices add sweet, crunchy variety to a salad. Apples complement pork, pineapple is great with fish, and orange slices are perfect with chicken.