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  • Writer's pictureJTOPS

Taste the Rainbow


Sorry, I am not talking about Skittles…I mean VEGETABLES!! The federally recommended daily intake of fruits is 1 ½ to 2 cups per day and vegetables is 2 to 3 cups per day, how many have you been eating lately? A serving of vegetables is 1 cup for leafy greens or ½ cup for cooked vegetables and fruit is 1 medium piece. It may sound like a lot, but when spread throughout the day it is easily manageable and the health benefits are tremendous! Eating more vegetables can lower cholesterol, improve immunity, decreased blood pressure, decreased risk of diabetes, cancer and obesity. Fruits and vegetables also provide valuable fiber and nutrients to get your digestive system regular and your energy levels up!

If you don’t like the idea of a plate of vegetables staring you down, you are not alone! Here are some tips to help sneak them into your diet without even noticing!

  • Toss some extra greens in your wraps or sandwiches

  • Throw some fruit and veggies into a smoothie

  • Use cauliflower rice in place of rice or zucchini noodles in place of pasta

  • Use fresh salsa instead of ketchup

  • Scramble up some veggies with your eggs

  • Put some fruit in your yogurt or oatmeal

The New Year, New You challenge this week is to swap your sugary snack for a piece of fruit and get in all your daily vegetable servings!


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