Increasing Your Daily 7

It may seem difficult to get at least 7 servings of veggies and fruit every day, but there are ways to add more veggies and fruit to your meals without much effort. Check out these simple ideas!

• Add vegetables and fruit to foods you normally eat:
  • Top a baked potato with salsa
  • Add slices of tomato, cucumber, a lettuce leaf or your favourite raw veggie to your sandwich
  • Make homemade pizza and load it with veggies
  • Add frozen or fresh berries, shredded apple or apple rings, or mashed bananas to pancakes
• Encourage your workplace to offer fruit platters or veggies and dip for office meetings instead of donuts and pastries
• Fruit smoothies - blend frozen or fresh fruit with milk or yogurt for a quick breakfast or snack
• Top up your cereal or oatmeal with fresh berries, a handful of dried fruit or sliced bananas
• Spice it up - add different toppings to spice up your salads (fresh herbs, sunflower seeds, dried cranberries, avocado, alfalfa sprouts, olives, artichokes)

Variety is important since each vegetable and fruit contains different vitamins, minerals and phytochemicals. Mix it up to keep things interesting!

For more tips & ideas to increase your daily 7 visit:
http://www.winnipeginmotion.ca/in_motion_nutrition/nutrition_websites/