Nutrition: Squeezing in Produce
SqueezeItIn.com GirlsWondering how you can squeeze more produce into your diet? This week registered dietician Elizabeth M. Ward, M.S., R.D. and author of Expect the Best, Your Guide to Healthy Eating Before, During, & After Pregnancy is showing us how:
Pack in the Produce. Fruits and vegetables are filled with fiber and water to help you feel fuller for longer. Resolving to eat at least five servings a day of fruits and vegetables combined will likely crowd out the higher-calorie foods you’ve been noshing on for the past few months, and it will help you take in more vitamins, minerals, and phytonutrients. Here’s how to squeeze in the fruits and vegetables you need:
• Keep favorite fruits visible. Seeing them with regularity means you’ll likely eat them more often.
• Take advantage of what the fresh vegetables Spring has to offer, including asparagus and strawberries.
• Load up half of your plate with vegetables at lunch and dinner. If that’s not possible, drink your veggies instead. Eight ounces of V8 100% Vegetable Juice supplies two full servings of vegetables, no fat, and 2 grams of fiber.
• Rely on canned reduced-sodium beans, such as Bush’s. Beans are the vegetables with the most protein and fiber. Add drained, canned beans to salads, soups, and stews; to thicken soups, add pureed canned beans; and make chili with half as much meat and two varieties of beans.
• Stock up on frozen vegetables so you can take what you need for a meal and avoid waste.
Check out last week’s post from Elizabeth on protein packed snacks and visit her website http://www.ExpectTheBestPregnancy.com.
Please note: The information provided here is for educational purposes only. It is not a substitute for the advice or treatment given by your doctor or dietitian. Please consult with a registered dietitian or your doctor if you have any questions about the information in this post.
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