Tips to Increase Plants in Your Diet

  • Add berries to your morning cereal
  • Start your day off with a homemade fruit smoothie
    • Container of yogurt, 1 banana, 1-2 cups frozen berries, 1 cup orange juice, ground flaxseed
  • Incorporate chopped onions, green peppers, tomatoes, spinach, salsa, and cheese into your omelet
  • Use whole grain pasta instead of white    
    • Tip – start with 1/3 whole grain & 2/3 white and gradually increase whole grain while decreasing white
  • Have dried fruits like raisins, Craisins, or prunes in your desk drawer or car’s glove compartment for a quick snack
  • Add beans to salads, soups, Mexican dishes
  • Add chopped vegetables to pizza (whether homemade, frozen, or store bought)
  • Replace chips with whole wheat crackers or whole grain tortilla chips and dip in a bean dip instead of a sour-cream based dip.  To make a quick homemade bean dip, puree a can of cannelloni beans. Add 2 cloves garlic and a tablespoon each of lemon juice and olive oil to the blender.
  • Replace oil/eggs in boxed brownie recipe with baby food prunes or pureed black beans
  • Add fruits like mandarin oranges, Craisins, or chopped apples to your lettuce salad
  • Snack on popcorn or pumpkin seeds
  • Prepare a trail mix of dried fruits, nuts, bran cereal, chocolate chips
  • Add walnuts and/or fruits to yogurt
  • Try a unique grain like quinoa, bulgur, wheat berries, steel cut oats, whole wheat couscous, barley
  • Add fresh or frozen vegetables to your favorite pasta or rice dish
  • Use beans instead of ground meat in chili, casseroles, tacos, burgers
  • Try making homemade sweet potato fries by cutting up into slices and seasoning with olive oil, cayenne pepper and a dash of salt.
  • Spread avocado on sandwiches instead of mayo.
  • Add ground flaxseed or wheat germ to pancake, muffin, bread, or cookie batters.
  • Look for breads with more than 3 grams of fiber per slice and cereals with more than 5 grams of fiber per serving.
  • Don’t assume “brown bread” is whole grain!
    • If you see the word "enriched" in the ingredient list, it's not whole grain. Instead look for words such as "whole grain”, "stone ground", "whole ground", "whole wheat flour", "whole oat flour", and "whole rye flour".
  • Challenge yourself to try one new fruit/vegetable a week
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