June is Fresh Fruit and Vegetable Month, the beginning of a season for an abundance of summer produce, so plan to increase fresh fruits and vegetables in your meals. Whether you find them in the grocery stores, at road side stands and u-picks, fruits and vegetables not only add color to your meals, they are also low in calories and high in nutrients.
At a time when we hear about reducing food consumption to maintain a healthy weight, the good news is -- fruits and vegetables are low in calories and you need to add more of these foods to your plate. The USDA Dietary Guidelines emphasize more of these two food groups because of the role these foods play in reducing the risk of developing chronic disease, including heart disease, certain types of cancer and Type II diabetes. Research shows however, most Americans do not get enough in their diet. Adults need to eat five cups of fruit and vegetables each day and active teens need more.
Increasing your intake of fruits and vegetables is easier than you think. Small changes over time will get you to the intake you need to be. Start by adding 100 percent juice to you breakfast, then replace empty calorie snacks during the day with fruit.
When the weather is hot, cooked foods are not always appetizing, so summer is a great time to include a salad with your meals. They are quick to make, require little preparation and are an easy way to get more vegetables into your meals. Start with a leafy, green base – there is so much available now besides the traditional iceberg -- try boston, romaine or spinach. Cut up a variety of colorful vegetables; try summer squash or turnips in addition to your regular salad ingredients. For a change, add fruit to a salad; blueberries, strawberries, and apples, then top with a sprinkle of blue cheese and chopped nuts to add an interesting flavor. Other summer favorites like three bean salad, potato salad or cole slaw. When these salads are made with low fat ingredients, it makes a nutritious side dish.
If you like to grill a meal, slice up summer vegetables and add to the grill while meat it cooking. Summer squash and eggplant can be sliced lengthwise and placed directly on the grill. A grilling basket can also be used or wrap sliced vegetables in aluminum foil, then placed on top of the grill. With this method, vegetables will be cooked without the grill marks. Grilling vegetables is a great way to keep from turning on the stove and heating up the kitchen.
Summer also brings us refreshing fruit like watermelons, melons and berries. Cut up a variety and serve on a platter as appetizer at your next cookout. It not only provides a refreshing snack, but it is very low calorie when you compare it to cheese and cracker or chip and dip.
Take a look at your eating habits and begin replacing them with healthier choices. When dining out, replace those fries with a salad, vegetables or fruit. Many restaurants now have alternative choices to fries. It is a matter of making the decision to ask for the substitute.
If traveling by car, pack your own sandwiches and fresh fruit in a cooler. Not only are you able to control what you eat, but you also save time and money. Keep individual single servings of fruit and vegetables at work for a quick snack instead of candy. Small changes over time add up and before you know it, you will have the recommended five cups of fruits and vegetables every day.
The University of Florida Extension/IFAS Extension – Madison County is an Equal Opportunity Institution.
-Diann Douglas