And now for your weekly nutrition update. Last week we answered the question "What the fuck is a whole grain". This week I'm going to answer "How the fuck do you expect me to eat 5-9 servings of fruits and vegetables (f/v) everyday?"
First, I'm going to assume you have no idea what a serving of f/v looks like, do you? Don't lie to me. A serving of is generally one cup. This is about the size of a baseball.
The serving size is less for dried fruit (~1/4 cup). So for those of you who whine that it's just too hard to eat all of your f/v, here are some tips to show you why you're wrong:
-Add blueberries to pancake, waffle, or muffin batter
-Mix raisins, diced apple, or dried apricots into oatmeal
-Add pepper, onion, spinach, broccoli, or shredded carrot to a morning omelet
-Make a smoothie with frozen fruit, low-fat yogurt, and milk
-Top French toast with warmed applesauce (and use less or no syrup)
-Put a slice of avocado on a regular sandwich
-Add mushrooms, peppers, onions, or diced carrots to spaghetti sauce
-Add some extra mixed vegetables to soup
-Top pork chops with apples, pears, or raisins
-Top a baked potato with salsa
-Use applesauce to replace half of the oil in any recipe
-Mix dried fruit with almonds and a few M&Ms® as a snack
-Add broccoli or diced pepper to macaroni and cheese
-Blend cooked cauliflower into mashed potatoes
-Roast pears with honey and a sprinkling of ginger
-Eat a frickin' salad.
(Above information adapted from RD411.com)
Next week's topic? Fuck if I know. Probably something about vitamin D and bone health, or maybe something about probiotics and intestinal health.
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