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5 Ways to Go For 5

I’m sure you’ve heard it all before — snack on fruit, add more vegetables to your dinner plate. We all know eating five servings of fruits and vegetables a day is good for you, but how many of us have put it into practice?

According to America's Health Rankings, 9% of adults in Georgia consume two or more fruits and three or more vegetables a day. With that stat in mind, it may not come as a surprise that Georgia has the 23rd highest obesity rate in the nation at 33.1 percent.

Eating five or more servings of fruit and vegetables a day is not only good for your health. It can also help prevent diabetes, heart disease, stroke and some cancers. To capitalize on these health benefits, you must increase your intake of fruit and vegetables.

Here are five easy ways to make fruits and vegetables a tasty part of your day:

  • Add fruit to breakfast: Blueberries are a great addition to breakfast. Mix them in with your cereal, oatmeal or smoothie. A cup of blueberries provides 4 grams of fiber and 85 calories. They are also packed with antioxidants.?
  • Snack on raw veggies: No need to worry about portion control when snacking on raw vegetables, which are the lowest calorie food group. Since vegetables are mostly water, you’ll feel full before you overdo it. They also work well as a portable snack, so you can put them in a bag or container and eat on the go. When snack time strikes, try eating broccoli, carrots, celery, grape tomatoes or snow peas.
  • Drink a fruit or vegetable smoothie instead of soda: Homemade smoothies are a fast way to add more fruits and vegetables into your diet. Make a fruit smoothie with bananas, berries, mango or pineapple for breakfast or an afternoon snack. You can even throw in some veggies to add more nutrients. Kale and spinach are neutral tasting when blended so they will turn your smoothie green without greatly impacting the taste.
  • Add veggies to any pasta or rice dish: Making vegetables the star of your meal can also help you cut back on calorie-dense foods like pasta and rice. Don’t forget that tomato sauces count toward your servings of vegetables (1/2 cup equals one serving). You can also try adding carrots, green or red bell peppers, mushrooms, spinach or zucchini.
  • Keep fruits and veggies in sight: If you keep fresh fruit and vegetables in plain sight in your kitchen, you’ll be more likely to grab a banana or a handful of baby carrots when you’re looking for something to snack on before dinner. The next time you stock up on fresh produce, wash them as soon as you get home then set them in a visible, easily accessible bowl. For fruits and vegetables that need to be refrigerated, pre-portion them out into clear containers then place them in the fridge at eye-level instead of hiding them in the crisper.

Visit GetHealthyLiveWell.org for more tips on how to incorporate more fruits and vegetables into your diet.

Get Healthy, Live Well




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