Here are 20 ways to incorporate more fruits and vegetables into your diet. Try some when making your next meal/snack.
1. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, mushrooms, green peppers and/or zucchini.
2. Get saucy with fruit: Puree berries, apples, peaches or pears for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.
3. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
4. Heat leftover whole-grain rice with chopped apple, nuts and cinnamon.
5. Make a veggie wrap with roasted vegetables and low- fat cheese rolled in a whole-wheat tortilla.
6. Try crunchy vegetables instead of chips with your favorite dip or low-fat salad dressing.
7. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
8. Banana split: Top a sliced banana with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.
9. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.
10. Prepare instant oatmeal with low-fat or fat-free milk in place of water. Top with dried cranberries and almonds.
11. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.
12. “Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumbers and tomato as fillings.
13. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.
14. Stock up: Fill your fridge with raw vegetables and fruits —“nature’s fast food”—cleaned, fresh and ready to eat.
15. Top a baked potato with beans and salsa or broccoli and low-fat cheese.
16. Microwave a cup of tomato or vegetable soup for a quick afternoon snack.
17. “Grate” complement: Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.
18. Stuff a whole grain pita with ricotta cheese and Granny Smith apple slices. Add a dash of cinnamon.
19. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). Top with a low-fat dressing.
20. Try this recipe for an easy, healthy snack. Surprise! Popcorn is a whole grain.
Popcorn Delight
Makes 1 serving
3 cups popped fat-free unsalted popcorn 1 tablespoon sliced almonds 2 tablespoons raisins or other dried fruit such as cranberries, apricots or dates 1⁄2 teaspoon ground cinnamon 1 teaspoon sugar
In a medium bowl, combine the ingredients and toss well.
Nutrition Facts per Serving:
Calories: 230
Fat: 7 g
Saturated fat: 1 g
Carbohydrates: 39 g
Fiber: 6 g
Protein: 6 g
Sodium: 274 mg
a tradition as I have run it the last 4 years. I had my best time this year as I finished with a time of 29:56. The results for this run can be found here, 
Philadelphia Marathon. Stay tuned for more updates on my training.
e Philadelphia Marathon on 11/21.
