Have a Plan(t)
by Jennifer Kornegay
Make a plan to elevate your health by incorporating more plants in your diet this year. Here, The Alabama Department of Health’s Nutrition and Physical Activity Division shares the reasons you should, easy ways you can, plus a few flavorful, filling and wholesome fruit-and-veggie-focused recipes to help you eat UP.
Whether fresh, frozen, canned or dried, eating more fruits and vegetables is the most important action you can take to boost your health and your mood! Eating fruits and vegetables as part of a healthy eating pattern is associated with overall life satisfaction and happiness, as well as some improved cognitive function and mental health. Join the Have A Plant® Movement and get new recipes, snack hacks, meal ideas and other tips from chefs, registered dietitians, and health and wellness experts at fruitsandveggies.org and follow the movement on social media.
5 Reasons to Eat More Fruits & Veggies
- They’re yummy.
Don’t you just love biting into a juicy peach or a slice of watermelon on a hot day? Fruit and veggies taste great on their own or with a side of low-fat dip. Have a Plant! Your taste buds will thank you!
- They’re good for you.
Fruits and veggies are high in vitamins and minerals that help keep you healthy and full of energy. And, studies show that eating plenty of fruits and veggies may help reduce the risk of many diseases like diabetes, heart disease, high blood pressure and some cancers.
- They add variety to your meals.
Lettuce and tomato can take a boring burger to the next level. A handful of blueberries can make a bowl of oatmeal sing. Fruits and veggies can add a pop of color, texture and flavor to any dish! If you want to jazz up your meals, fruits and veggies may be just what you’re looking for.
- They fill you up and keep you full.
Fruits and veggies provide fiber that helps you feel fuller, longer. Fiber also helps keep your digestive system happy. Check out this list [https://fruitsandveggies.org/stories/best-of-fiber/]of fruits and veggies that are highest in fiber.
- They’re convenient.
You’re on the go! Fruits and veggies can come, too. Throw a banana or an orange into your bag for a hassle-free snack. Washed and sliced apples, carrots, celery, bell peppers, broccoli and cauliflower are also low maintenance additions to any outing when packed in a small cooler.
5 Ways to Incorporate More Fruits & Veggies into Your Day
- Have a fruit or veggie (or both) at every meal.
This could be adding a banana to your morning cereal, sliced peppers and hummus with lunch and roasted veggies with dinner!
- Add fruits and veggies to snacks, too.
Reach for snacks that are nutritious and delicious, like low-fat yogurt topped with strawberries and chopped nuts.
- Choose fresh, frozen, canned and dried.
Although fresh produce is delicious, canned, frozen and dried versions are also great ways to add in a variety of textures and flavors. Frozen veggies often steam right in the bag and are perfect for getting dinner on the table after a busy day. Frozen fruit is great for smoothies, canned beans are great for casseroles and sauces, and canned fruit can be the perfect addition to baked goods!
- Try something new.
Sure, you’ve tried apples and bananas, but what about rutabaga and papaya? Trying new foods is a great way to add variety to your meals, and you might just find a new favorite!
- Have fun.
Check out a local farmer’s market, plant a garden, attend a local strawberry festival or get the family together in the kitchen to try out new recipes. Fruits and veggies don’t have to be boring.
A Few Favorite Fruit-and-Veggie-Focused Recipes
Garlic & Rosemary Roasted Veggies