Eat More Fruits & Veggies!

Fruits and vegetables are the building blocks of healthy eating. The new MyPyramid recommends nine servings a day for most adults, but you can start with smaller goals. If you’re currently eating  1 or 2 servings per day, move up to 3 or 4.

Try to add another serving each day – it’s easier than you think! Consider your food choices on a typical day… where could you add more fruits and vegetables?

• Switch your morning coffee for a glass of 100% juice or add a fruit cup to your breakfast.
  
• Add vegetable sticks with dip to your usual sandwich at lunch.
• Skip the afternoon candy bar and reach for a piece of fruit instead.
  
• Include a fresh green salad with low-calorie dressing on your dinner menu.

What’s a serving?
-1 cup (8 fl. oz.) 100% juice
-1 cup raw leafy greens
-1/2 cup cooked or cut-up fruit or veggies
-1 medium piece of fruit
-1/4 cup dried fruit

What’s the benefit?
Fruits and vegetables provide vitamins, nutrients, plant chemicals and fiber which:

• help with weight loss
• reduce your risk of heat disease and cancer
• help maintain good vision
• promote healthy aging

Spinach and Apple Salad

4 cups baby spinach
1 tbsp olive or canola oil
2 tbsp balsamic vinegar
1/2 tsp salt
Pinch sugar (or to taste)
1 large tart apple, diced
1/2 cup chopped red onion
1/2 cup dried cranberries or raisins

Wash spinach and pat dry, then place in salad bowl. In a small bowl, mix oil, vinegar, salt and sugar. Add apple, onion and cranberries to dressing and toss to coat. Cover and let stand at least 10 minutes. Add dressing to salad bowl and toss with spinach.

Nutrition Facts per serving:
100 calories, 4 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 19 g carbohydrate, 5 g fiber, 1 g protein, 190 mg sodium.