October 1, 2012 | Categories: Diet & Weight Loss
Brace yourself: You’re about to hear one more reason why you need to eat more fruits and veggies. The difference this time? We’re going to show you exactly how to fit them all in.
First, the new case for eating more produce: Researchers tracked the health and eating habits of more than 32,500 Swedish women for 10 years, according to a recent study in the American Journal of Medicine. Women who had the highest levels of antioxidants—meaning they noshed the most produce; approximately seven daily servings—had a 20% lower risk of heart attack.
We know what you’re thinking: Seven servings of produce a day? But fear not; it’s not as hard as you think.
We spoke to Erin Palinski-Wade, RD, author of the book, Belly Fat Diet for Dummies, who created this one-day meal plan with eight servings of fruits and veggies (you can cut out one serving if you don’t like it). Bonus: The plan’s in the 1,600 to 1,800-calorie range, which means it will fill you up—not out.
Here’s how to sneak all your fruit and veggie servings into your day:
Breakfast (1 vegetable, 1 fruit): A 2-egg omelet made with 1/4 cup sautéed spinach and 1/4 cup sautéed onions; 1 slice whole grain toast topped with 2 tsp natural peanut butter; and 1/2 cup 100% orange juice
Here’s what Celebrity Trainers Eat for Breakfast.
Snack (1 fruit): 1 cup low fat Greek yogurt topped with ½ cup frozen blueberries
Here are 10 Snacks Under 200 Calories.
Lunch (½ vegetable, 1 fruit): Turkey wrap made with 12-inch 100% whole grain tortilla, 3 oz lean turkey breast, 2 Tbsp shredded carrots, 2 Tbsp diced tomatoes, and 1 handful of fresh spinach leaves, and 2 Tbsp hummus; plus one medium apple
Snack (1 fruit): Trail mix made with 1/2 cup 100% whole grain cereal, 2 Tbsp raisins, 1 Tbsp chopped walnuts
Dinner (3 veggies): 4 oz grilled salmon filet; 3 oz baked yam topped with 2 tsp butter; ½ cup steamed broccoli florets; 1 cup garden salad made with fresh spinach leaves, red peppers, and onions topped with 2 Tbsp vinaigrette dressing
Read the full article on Prevention.com.
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