I love fruits and vegetables, so it's not hard to incorporate them in my diet. I eat a piece of fruit with breakfast and as a snack. I have vegetables with every meal. I also have a day or two a week dedicated to a vegetarian diet.
I add fruit to my salads - diced apple, cranberries, mandarin orange slices. I like to add diced apple to my tuna sandwich. I add dried cranberries to my oatmeal. I like to take an apple peel and core it, cut thin slices add cinnamon & splenda to taste. Then I place it in the microwave for three minutes, tastes like an apple pie but without the crust and calories. Sometimes I add a Tbsp. of low fat granola before placing it in the microwave. Yummy !!!!
I like to roast my veggies in a bit of olive oil. I also use my crock pot and place the veggies in the bottom of the pot and then I add the meat. Love to mash sweet potatoes with cinnamon, a bit of brown sugar, and nutmeg. I use spray butter when I eat the mashed potatoes.
Fitness Minutes: (4,986)
265 11/14/11 6:59 P
F and V's are the main portion of my intake. My problem is assuring I am getting enough protein and starches.
Fitness Minutes: (11,410)
8 11/14/11 6:56 P
i try to use fruits as my snacks and incorporate veggies into all of my meals. I love fruits and veggies so its pretty easy for me...
Fitness Minutes: (26,744)
2,570 11/14/11 6:04 P
great, I love spinach also! I often uae the Pop-eye slogan "I plunge to the finish becacue i eat mi spinach!"
Fitness Minutes: (27,072)
2,199 11/14/11 5:25 P
This may have already been stated, but I put spinach in just about everything. My morning eggs, as a base for many dishes and I add it to soup. I make sure to have a fruit or veggie (mostly veggies) with every meal :) I LOVE my veggies!
Fitness Minutes: (26,744)
2,570 11/14/11 4:46 P
Very good I'll try this also!
Fitness Minutes: (26,744)
2,570 11/14/11 4:40 P
I am trying to incorporate all the good tips in my thanksgiving meal thanks!
I hate hate hate eating vegetables and I'm not a huge fan of fruit either so my new thing is baby food. Most have a thin enough consistency to take it down like a shot, I just have one serving before each meal or snack. I guess it's better to do it in a weird way than to not do it at all!
Fitness Minutes: (94,728)
2,718 11/14/11 2:49 P
Smoothies (bought a VitaMix?? I think?? Anyhow, it's awesome!
SMOOTHIES! I love making fruit smoothies to help incorporate fruit in to my diet. If I had a a juicer I would use to that to add fruits and veggies to my diet as well. For veggies I just buy ones I like. And for veggies I don't like but know I should eat (carrots!), I just sneak them into my food. I just buy shredded carrots and add them to whatever I'm eating. It takes time but you'll get there. :)
I bought microwave streamer bags. On Sunday I cut up fresh veggies and put them in the bags. Every day I grab one to eat at lunch and just steam it in the microwave. The directions are on the bag. The veggies are fresh and I don't forget them. No excuses anymore. Fruits are a little harder for me in the wintertime.
Fitness Minutes: (629)
165 11/14/11 10:21 A
Thank you everyone! I do generally like fruits and vegetables, so I'm not afraid to add them to meals. I guess I just need to train myself to actually include them with every meal, rather than just remembering after the fact.
I just got some strawberries yesterday that I will be cutting up and portioning out. Otherwise, I won't eat them.
I love most veggies, i usually try to have a slad too!
Fitness Minutes: (31,227)
1,297 11/14/11 9:12 A
Put big handfuls of spinach and mushrooms into pasta sauces and omelets.
And the most IMPORTANT thing to me...change the mind set that we should just have one veggie with our meals. Replace the mashed potato or rice with another veggie instead, or just add the extra veggie anyway if you must have the rice).
Fitness Minutes: (51,403)
5,004 11/14/11 8:53 A
I have grapes & almonds on the table for munching when I'm hungry. ( Sm portion)
Fitness Minutes: (28,673)
2,045 11/14/11 8:47 A
I'm fortunate in that I love fruit and veggies, so it's not that hard for me to include them in my meals. I usually do a smoothie for breakfast that includes fruit and spinach (you can't even taste the spinach once it's blended, my kids don't even notice) and veggies with lunch and dinner. I experiment with different ones...and try new recipes all the time. I love the change of seasons and the different produce that comes with them.
Have you ever heard of "green smoothies"? If you google it you can find all kinds of combos for smoothies, cold/warm soups where you add some green veggies to what would normally be all fruit or non green veggies . It looks weird but tastes good. There are tons of combinations! I have gotten out of the habit of making them but I need to start back!!!
Fitness Minutes: (57,861)
213 11/13/11 7:08 P
We love fruits and veg so it's not too hard to get them into our diet. At least once a day, for breakfast, or lunch, or a snack, or even dinner, I'll have a 1/2 cup of cottage cheese with three or four fruits, ie: a banana, fresh or thawed berries, fresh or bottled peaches, and or a kiwi and or some pineapple. I top it all off with a tablespoon of applesauce and if I didn't know better I'd think it was cheesecake! yum.
We always have celery and carrots handy for a snack. Celery and cashew butter, or peanut butter is really yummy.
For dinner I try to get as many vegetables as possible into the stirfry or soup. Last week I made a chicken and lentil thing with 10 different veggies in one pot; onions, celery and carrots go in almost everything, sweet red pepper, mushrooms, cauliflower, zuccini and garlic, and left over veg like squash, and something leafy like chopped spinach, then garnish it with some cilantro or parsley. I'll make enough for dinner and lunch tomorrow.
I typically eat 7-9 servings per day, I usually start my day with a fruit smoothy including 1 cup of frozen fruit. I have a whole grain cereal and a piece of fruit for a morning snack. I have a salad or vegetable soup for lunch. Afternoon snack is homemade hummus with carrots and a serving of fruit. Dinner usually has a serving too. I have just started to plug in all the nutrient dense but not calorie dense fruits and vegetables and am full all day long.
I know that I don't get enough of these wonderful foods each day, so I am trying to eat a salad once a day. I have discovered roasted vegetables, and you can bake just about any vegetable, although I like to have a potato in the mix: potatoes, turnips, beets, carrots, onions, squash, eggplant, even celery! What is left over can be a topping for a salad the next day.
I try to eat fruit in season, and it is apple time right now. I wish I had frozen the berries we had over the summer.
With winter coming on, home-made soups are a great way to get in your veggies and soup can be a starter or the main dish.
On a daily basis, my go-to breakfast is eggbeaters with a handful of fresh spinach added on top and cooked as an omelet. If I don't do the spinach, I have onions, peppers, or mushrooms with the eggbeaters or sliced tomatoes on the side.
Pork loin baked with apples and onions, and a little salt and pepper is also a favorite. When I have a burger (local grass-fed beef) I ask for extra lettuce. Also, some restaurants will let you substitute a small salad for the fries that come with a meal, so it doesn't hurt to ask.
Just try to add a little here and there and soon you will think of other ways to incorporate more into you meals.
Well, I have a banana with breakfast every morning and an apple at lunch. That takes care of 3-4 servings right off the bat (depends on the size).
One of the tricks I used to do in college when I was veg*n and that I started doing again to make it easier, faster, and cheaper to cook at night is to buy my veggies whole and wash and chop them into the size I'm likely to get the most use out of on grocery shopping day before I put them in the fridge. Most veggies will keep a decent about of time in a storage container or baggies (or they sell those stay-fresh baggies). So I wash and salad spin my lettuce, chop my carrots into coins, celery into sticks, broccoli and cauliflower into florets, mushrooms into slices, onions into a dice, peppers into sticks for snacking, trim the ends of green beans and brussel sprouts, radishes into quarters, sweet potatoes into large cubes. If I need them smaller, I can always cut them down at the time I'm making the recipe.
Once I've taken the time to do this, it's 10 times faster to grab a handful with some hummus for a snack, throw together a salad to go with dinner (I always have a raw veggie plate or salad with dinner), toss handfuls to make stir fry, roast handfuls for a side or to serve over some polenta, toss into a casserole, etc. Anything that starts to look a little wonky by the end of the week or so gets tossed into a huge batch of vegetable soup.
I make sure that each one of my snacks is a fruit (3 snacks = 3 servings), I have a salad and a cooked vegetable (salad = 2 servings and cooked vegetable = 1 serving) with dinner every night, and I have a smoothie (3 servings) with breakfast every day. This ensures I get at least 8 servings and all my carbs.
Fitness Minutes: (18,577)
740 11/13/11 12:34 P
Now that it is cold, I make orange soup. Every orange vegetable that I can find I put into a pot with chicken stock. After everything is mushy, I blend it.
Butternut squash, sweet potatoes, carrots, orange peppers, onions, and an apple, this is the short version, always works.
Juicing is a great way to incorporate fruits and veggies at the same time. I love fruit but I don't eat as much veggies as I should, but juicing definitely helps get those veggies in especially when the fruits mask the flavors of some vegetables I wouldn't normally eat. It's also fun to make up concoctions and see what they taste like. :)
Great ideas, all! Thank you for your posts! I could live on fresh fruit in summer, but in winter it is harder for me to get enough fruit. I have raisin bran with soy milk and some fruit every morning; fresh in summer, canned peaches in winter.
Chef Meg's Zucchini Parmesean is as wonderful as the previous post about it indicates. It is fast and delicious!
Throw berries into cold ceral apples into oatmeal with some cinnamon eat raw veggies as a snack with hummus have a veggie every night at dinner, for sure, maybe two a bit coleslaw as a side for lunch Veggie soup
Fitness Minutes: (12,686)
809 11/13/11 8:24 A
I've enjoyed perusing SParkRecipes and looking at vegetarian main meals. I found a geat recipe for cauliflower pizza (the crust is the cauliflower) topped with tomatoes and mushrooms and onions. So delicious that my husband and granddughter both asked for more. hahahahah neither realized what the crust was.
I like to have a plate of fruit while watching a movie. On Saturdays when I have time off I settle in for a rented movie with a plate of fruit. Very relaxing and enjoyable. Vegetables are harder all though I love Chef Meg's parmesean zucchinni quick and delicous.
I started with veggies and dips (hummus, nut butters) as my snacks. I'm learning to make meals at home my family would normally dine out on. It's easy to add more veggies in my recipe from a restaurant favorite (like Chinese and pasta dishes). We've also added a veggie as a side dish at mealtime. Instead of one side dish of veggies - we've added two, sometimes three veggies. Yes, there's leftovers, but veggies are easily used up in lunches or now that it's getting cooler the stews and soups!
Fitness Minutes: (2,854)
58 11/13/11 2:12 A
oooh great smoothie idea, thanks! sounds wonderful!
Fruits and veggies are not a problem for me either. It DID take a while to get in the habit of eating them but now I have to be careful not to overdo! You can fit a whole salad on a flat bread if you are motivated! Just fold it taco style rather than rolling it. I often use frozen strawberries, a packet of diet hot cocoa and either milk or water to make a smoothy. Two apples or pears coarsely chopped and microwaved for a minute and then add an instant oatmeal (I like Better Oats) and microwave for two minutes and you have a very yummy snack. Spritz broccoli, carrots, cauliflower, green beans or halved Brussels with olive oil and sprouts and roast in the oven-- I eat the beans with my fingers french fry style for a snack. The others usually require a fork but so easy and so yummy!
Fitness Minutes: (49,860)
1,309 11/12/11 11:09 P
I gave up wheat last year -- which means no pasta, no bread, or anything with any flour in it. I also don't eat rice that often. So I've learned to have veggies take center stage at meals. I have a lot of salads, use things like spaghetti squash and zucchini as a base for sauces, and generally learned to make (and love!) veggie side dishes.
Adding fruit is not really a problem for me -- I love it! Especially because I don't eat added sugar, fruit is something I really look forward to. I'm sorry that summer has passed, with its abundance of delicious fresh fruit. But am getting by with a lot of wonderful apples, berries, and treats like clementine oranges.
I have kids that fight me on certain veggies so I've found that if I puree them and ad them to sauces (like spaghetti). my neighbor even puts them in ice cube trays and drop one puree ice cube into sauces and other food items. They don't even know that they're getting them and they can get at least 2 servings..
My snacks (1 or 2 a day) are usually a piece of fruit (apple, pear, banana) and dairy protein (cheese or yogurt). I try to have a serving of fruit with breakfast, and lunch & dinner both usually have 1-2 servings of vegetables.
Fitness Minutes: (5,493)
19 11/12/11 5:42 P
I try to keep some fruits and vegetables in my snack rotation: Apples, oranges, bananas, sugar snap peas, carrots, cucumbers, etc. I bring a bag of snacks to work and it always includes one or two.
I also try to bulk up meals by adding vegetables. Zucchini or carrots in pasta, pretty much anything in stir fry, mushrooms or onions in soups (depending in which kind). Sometimes I even add some vegetables to lean cuisines! It seems like they always have too much sauce. Sugar snap peas or cauliflower are low calorie options to mix in with frozen dinners.
I think the most important thing is finding a variety of fruits and vegetables that you actually like. Good luck!
Fitness Minutes: (2,854)
58 11/12/11 5:16 P
When you make a protein shake, its fun to add fresh fruits like strawberry's and bananas. Making smoothies is another delicious way to add fruit!
Fitness Minutes: (215)
11 11/12/11 3:41 P
i just eat apples and bannas and strawberries, Sometimes make a fruit salad
Fitness Minutes: (629)
165 11/12/11 2:30 P
Hello everyone! I just started on SparkPeople and I'm finding it incredibly useful!
I had assumed that I was eating more calories than I should, but as it turns out, some days I haven't been eating enough!
I have noticed that I don't think I am getting enough portions of fruits and veggies. How do you work to incorporate these into your day?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.