Times of Oman
You need more fruits and veggies: 5 easy ways to get there
September 23, 2017 | 7:12 PM
by Courtesy of Brandpoint
Half the foods you eat for any given meal should be made up of fruits and veggies.
 
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Most people understand the importance of including a variety of fruits and vegetables into their diets, but finding inspiration and fresh ideas for incorporating them into everyday meals can be challenging. Research shows that only 10 per cent of Americans are meeting the MyPlate recommendations for daily intake of fruits and veggies, according to the Centres for Disease Control and Prevention. As a rule of thumb, half the foods you eat for any given meal should be made up of fruits and veggies — preferably ones incorporating a range of different colours and nutrients.

Daily meal planning is made easier if you turn to your freezer for a little help. Balancing your plate with frozen meals and pizzas and adding fresh side dishes is a simple solution that can help make you feel good about what you’re eating, even with a hectic schedule. Choose your favourite frozen prepared foods and pizzas as the foundation, add side dishes made with fresh fruit and vegetables and you have a balanced meal that is both delicious and nutritious.

Here are some quick and easy tips for including more fruits and veggies in your diet:

1. Chop, eat, repeat. Not into cooking? Simply buy whatever looks good, wash it, cut into slices and enjoy, perhaps dipping it into salad dressing or a yoghurt dip.



2. Shop the frozen-food aisle. Delicious and easy-to-prepare frozen foods such as pizza. Thin Margherita pizza or ricotta cheese and spinach ravioli provide your family plenty of wholesome meals without requiring lengthy prep time. Simply pair with tasty side dishes made with fruits and vegetables for a balanced meal.

3. Divide and conquer. Each Sunday night mix your favourite veggies into a big salad bowl with a cover, combining Romaine and iceberg lettuce with darker green varieties and throwing in other tasty ingredients that will motivate you to want more; consider slices of grilled meat or shrimp, boiled eggs, or small amounts of nuts, cheeses, dried fruit, and lots of other things. Then divide the mix into individual plastic containers for the week’s lunches.

4. Top it off. As soon as your favourite frozen pizza comes out of the oven, boost its nutrient punch by adding pieces of fresh tomato, basil, pineapple, spinach, or arugula.

5. Stir it in. Add complementary veggies to your favourite comfort food, like macaroni and cheese. Suggested stir-ins: roasted broccoli, cauliflower, zucchini, carrots or butternut squash.

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