Smart Ways to Add More Fruits and Vegetables to Your Diet

By: Batchelor Brothers Funeral Services
Sunday, June 17, 2018

Research has shown that diets rich in fruits and vegetables are associated with a lower risk for heart disease.

But the hard facts also tell us that less than 30% of Americans are meeting the recommended “Five a Day” threshold. There are plenty of ways to add more produce to your diet, especially during the summer months. Right now, locally-grown fruits and vegetables are abundant and readily available. That means they’re also more affordable and at their peak of freshness. Try these easy ways to add more produce to your diet this summer:

  • Top proteins with sautéed vegetables. Instead of topping cooked fish, meat, poultry with a sauce, use sautéed vegetables, such as peppers, onions and tomatoes. They’ll add plenty of flavor and nutrients while boosting portion size without adding a lot of calories.
  • Replace carbs with vegetables. If you love cheesy mashed potatoes but not all the calories they deliver, replace some of the starchy potatoes with vegetables such as cauliflower or broccoli. You’ll get fewer calories and more disease-fighting antioxidants. Another twist on this trick: replace some of your pasta with veggies like spiralized zucchini.
  • Choose quick, easy meals. In the heat of summer, your body craves raw or lightly cooked food. Whip up a supersized salad or some cool gazpacho.
  •  Dig the dip.  We get it. Not everyone gets excited when they look at a plate of raw vegetables. But pair them with a nutty hummus, zesty ranch, creamy avocado, or fiery salsa and now we’re talking.
  • Whip up a smoothie. Combine a cup of milk or yogurt, a banana, ½ cup of berries, and some ice in your blender for a tasty, refreshing breakfast or snack.\
  • Bulk up your burgers. Try adding carrot purée or chopped mushrooms to ground beef recipes. From hamburgers to meatloaf, adding some veggies can add flavor, fiber, and nutrition.

Tasty, fresh produce is available in many varieties during the summer months. This wide array of options makes it easy to enjoy a light, plant-based diet that can keep your heart healthy and your waistline slim.

About Batchelor Brothers Funeral Services: As a leading African American-owned and operated funeral and cremation organization serving  three states, Batchelor Brothers Funeral Services has provided a ministry of care to thousands of grieving families. We promise to provide our highest level of distinguished service and respect to families who entrust us to honor their loved one. In all aspects of the funeral process, we strive to be the absolute best and are honored to help preserve our clients’ legacies for future generations.  For more information, please call us at 215-549-4700 or visit us online at www.batchelorbrothers.com.

 

 

 

Leave a comment
Name*:
Email:
Comment*:
Please enter the numbers and letters you see in the image. Note that the case of the letters entered matters.

Comments

Please wait

Previous Posts

The Quick Guide to Choosing a Cemetery Property

Creating a burial plan for yourself or a loved one requires careful thought and decision making. As you embark on selecting a cemetery, it is a good idea to go into the process armed with as much...

Seven Things You Should Know About Live Stream Funeral Etiquette

Losing a loved one during the era of COVID-19 is especially challenging. While the pandemic forced the world to remain apart, virtual funeral services have allowed family members, loved ones, and...

Helpful Advice for Common Funeral Planning Challenges

Losing a loved one is among life’s most difficult experiences. Being prepared for this eventuality can relieve some of the initial anxiety and despair. But even with plenty of planning and foreth...

The Guilt of Grief: How to Stop Blaming Yourself

Are you experiencing intense guilt following the loss of a loved one? If so, you aren’t alone. Guilt is a common emotion in the wake of loss. While it isn’t unusual to the grieving process, holdi...

Keeping the Peace: Six Good Ideas for Dividing Your Loved One’s Possessions

Combining grief, stress, and treasured heirlooms can be a challenge for families. That’s why the loss of a loved one sometimes tests the bonds of even the closest families. People do unusual thin...

Dealing with Loss: Avoid Making Major Decisions While You’re Grieving

When a loss occurs, many decisions must be made. There are choices about funerals, memorial services, burial, cremation, logistics relating to funeral services, and many others. While we may be abl...

Essential Tips for Helping Your Child Deal with Loss

Children, like adults, need time to grieve the loss of a loved one. One of the most important things you can do during this time is to let them know you're available to listen and provide reassuran...

How Aging Life Care Professionals™ Help Families Navigate Eldercare Challenges

Dealing with the needs of elderly parents can be challenging at best. In addition to the stress and emotion involved, tending to the many facets of their lives is often complicated and frustra...

Understanding the Symbolism of the Most Popular Funeral Flowers

Before you tell the florist to “put something nice together” for a sympathy arrangement, give some thought to the message it’s sending. Ideally, the arrangement should reflect the life of the perso...

Dealing with a COVID-19 Loss: What Not to Say to the Bereaved

Even in the best of times, it is difficult to know how to help someone grieve. In the wake of the COVID-19 pandemic, consoling a friend who has lost a loved one to the virus requires extra care and...