Fruits and Vegetable Can Save your Life - Audio Piece

Here is a short audio recording about how fruits and vegetables are crucial to your health!  I have some of the cliff notes on ideas listed below.

 

Eating the rainbow (not Skittles) is easy!

Here is how you can get 10 serving of fruits and vegetables in in one day.

Breakfast - 3 servings

My favorite way to start the day is with a fruit/veggie pack smoothie. With 3 cups of raw fruits and veggies there are 3 servings down first thing in the morning. Here is an example of a smoothie:

  • 1 cup of fruit - berries, banana, mango, pineapple
  • 2 cups of veggies - romaine lettuce, spinach, kale
  • OR and even mix of 1 1/2 cups of fruit and veggies
  • 1 cup of almond milk or dairy alternative
  • 1 scoop of Juice Plus Complete Vegan Protein Powder
  • Ice cubes as needed
  • Chia seeds

This usually makes about 20-30 ounces of smoothie and it fills me up for at least 2-3 hours.  The addition of Juice Plus complete makes it a full meal of jammed packed nutrition.

Mid-Morning Snack 1 serving

Mid morning snacks are great to stay focused.  One serving size is just one cup. Here are a few suggestions

  • Carrot stick or slices of cucumber with hummus
  • celery with peanut butter
  • traditional salsa, peach salsa, pineapple salsa with corn chips

Stress Busting Salad

Lunch - 3 servings

Lunch can be hot or cold options.  You can mix and match different options to fill you up!

  • 1 cup of vegetable soup
  • small salad (1 cup of lettuce and 1 cup of vegetables on top)
  • roasted vegetable sandwich

Mid-Afternoon Snack 1 serving

By 3pm I love to have a small piece of fruit for some quick energy and a little bit of fruit to sweeten my afternoon.

  • 1 medium apple or pear or orange
  • 1 cup of berries
  • Fruit parfait

Dinner - 3 servings

Dinner is always such treat.  I usually can make something and have the leftovers for the next day. I love to have a little bit of sweet after my dinner so I have some fruit, like baked apples with cinnamon and some trail mix on top.

  • 1 cup of vegetable soup
  • small salad (1 cup of lettuce and 1 cup of vegetables on top)
  • Sauteed Vegetables 1 cup
  • Roasted vegetables 1 cup
  • Stir Fry vegetables
  • casseroles - vegetarian lasagna
  • Dessert - Baked Apples with Cinnamon