Breakfast
Add frozen or fresh vegetables like bell peppers, broccoli, spinach, mushrooms, or tomatoes to your eggs and omelettes. Have a fruit at breakfast daily. Add strawberries, blueberries, bananas and other brightly colored fruits-fresh, frozen, or canned-to your waffles, pancakes, cereal, oatmeal, or toast. Mix one large chopped apple with a pound of lean ground turkey or chicken. Season with sage and rosemary and flatten into healthy breakfast sausage patties.
Lunch & Dinner
Include a serving of fruit in every lunch for your children. If they buy lunch, ask them about their favorite fruits or vegetables to eat at school. Dip slices of sweet potatoes in a mixture of egg substitute and nutmeg and bake on a lightly greased pan in a 425° oven for 20 min for tasty sweet potato fries. Microwave vegetables for an easy side dish dinner. Try a black bean, corn, and bell pepper salad seasoned with cilantro and balsamic vinegar. Stir-fry fresh or frozen vegetables like squash, peppers, and mushrooms, with lean meat or poultry. Try adding bean sprouts and water chestnuts and spice it up for the Asian flair! Pile spinach leaves, tomatoes, peppers, and onions on your pizza. Toss a handful of beans or crunchy sprouts on your salad. Or, if you have a sweet tooth, add chopped apples, raisins, or craisins. Try veggie instead of meat lasagna. Add frozen broccoli, green beans, corn or peas to a casserole or pasta. Soup’s on! You can stick with the basics like tomato or vegetable soup or mix up some minestrone or veggie chili to cut winter’s chill. Add lettuce, tomato, onion, sprouts, cucumber, etc. to sandwiches. Save time with prewashed salad in a bag. Order salads, vegetable soups, or stir fried vegetables when eating out. Choose beans, coleslaw, corn on the cob, or a side salad instead of french fries. Serve pasta primavera.
Snacks
Keep a bowl of fruit on your desk or counter. Snack on raw veggies like baby carrots, pepper strips, broccoli, and celery. Try baked tortilla chips with black bean and corn salsa. Stash bags of dried fruit in your car and at your desk for a convenient snack. Try hummus and whole wheat pitas. Drink a frozen fruit smoothie made with whole fruit, ice cubes and skim milk. Make fruits and vegetables visible in your home by having fresh fruit out on the tables or countertops.
Desserts
Top a cup of fruit-flavored yogurt with fresh sliced fruit. Cantaloupe and watermelon balls with chopped crystallized ginger in syrup. Baked apples or pears for a healthy but sweet treat. Sliced strawberries and raspberries sprinkled with balsamic vinegar and powdered sugar. Whip up smoothies made from fresh or frozen berries, ice, and yogurt.
Other Tips
Stock up on dried, frozen, and canned fruits and vegetables. Pick up ready-made salads from the produce shelf for a quick salad anytime. Encourage your child to choose his or her own fruit when shopping. Store cleaned, cut up vegetables in the fridge at eye level and keep a healthy dip on hand.
Source: National Cancer Institute.
