Adding Just One More Fruit or Veggie



Are you always wondering how you can add more fruits and vegetables to your family meals? Well it's easy; try adding just one more fruit or veggie at a time.  Here are some simple tips to help you reach your nutrition goals:
  • Enjoy seasonal fruits and vegetables.  Buy fresh fruits and vegetables when in season for best taste and lowest cost.  Check your local supermarket specials for best buys, and visit your local farmers' markets for the freshest produce.
  • Shop the freezer aisle.  For taste and nutrition just like fresh produce, visit the freezer section of your grocery store.  Frozen fruits and veggies are quick and easy to use, and equally nutritious.  Add them to soups, stews, casseroles, or use them as a side dish.
  • Buy them in the can. Canned fruits and veggies can be added to any meal.  Stock up when they are on sale so you will have a supply on hand. Select those veggies that are labeled "low" or "reduce sodium, or "no salt added".  For fruits, pick those labeled "in light syrup" or "packed in water". 
  • Prepare ahead of time.  Have batches of cut up sweet peppers, celery, broccoli, and carrots in your refrigerator ready for snacking, to use on sandwiches, and to toss in salads.  You will enjoy the ease of having them ready!
  • Save time -- use the microwave!  Steam fresh and frozen veggies in the microwave for a quick side dish. Add a small amount of water to cut up veggies and cover with plastic wrap.  Fruits can also be cooked or softened in the microwave for use as sides or as desserts.  It's fast and easy!
  • Brighten your plate.  Add color to your plate with fruits and veggies that are red, dark green and orange.  They are full of vitamins and minerals that will keep your family healthy.  A good reason for adding just one more!
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This institution is an equal opportunity provider. This material was funded by USDA's Supplemental Nutrition Assistance Program – SNAP. The University of Maryland Extension will not discriminate against any person because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry or national origin, marital status, genetic information, political affiliation, and gender identity or expression. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more about Maryland’s Food Supplement Program (SNAP), contact the Maryland Department of Human Resources at 1-800-332-6347 or apply online at https://mydhrbenefits.dhr.state.md.us/.
© Eat Smart, Be Fit Maryland!Maira Gall