September 15, 2007
Cut Fat Through 5-A-Day
Studies have shown eating five or more servings of fruits and vegetables every day will significantly reduce the risks of some chronic medical ailments like cancer, diabetes, heart disease, hypertension and of course, also help in weight control.
To make it easier to get the 5-a-Day, the produce industry has expanded their offerings to include pre-washed, pre-cut fresh fruits and vegetables and often in individual packages. Here are some quick tips to get your 5-a-Day.
Cut up a large assortment of raw vegetables every few days and store in the fridge for a quick snack. Get a bag of baby carrots and try dipping them in a low-fat ranch dressing while you watch TV.
Use fruit as an appealing edible garnish — oranges or grilled nectarine halves to compliment lean beef, sliced peaches on grilled skinless chicken, grapes with fish, sliced apricots with turkey, or pineapple spears with lean pork.
Think fruit (fresh, canned or frozen) as a topping on cereal in the morning or low-fat, frozen yogurt at night. Heat canned peaches or apricots to spoon over pancakes instead of syrup. Dip apple slices into low-fat vanilla yogurt. Top angel food cake with frozen raspberries or blueberries.
Freeze pureed fruits and juices to make popsicles, juice bars and colorful ice cubes for refreshing summertime snacks. Try a glass of orange juice with pieces of fresh or juice-packed pineapple. Mix cranberry juice with a splash of apricot nectar for a tart, tangy drink.
Add extra vegetables such as sprouts, lettuce, tomato, sweet pepper or cucumbers to sandwiches. Slice carrots, bell peppers or mushrooms into a pasta sauce. Throw some green and yellow zucchini into your next stir fry. Toss a bunch of broccoli into homemade potato soup.
Think fruit for snacks and high energy pick-me-ups, everything from bananas to fruit smoothies. Whip up smoothies by blending low-fat frozen yogurt with frozen fruit and fruit juice.