As a health promotion coordinator, encouraging healthy behaviors is what I do best. But healthy behaviors don’t have to be hard to adapt to, especially when it comes to your diet. The American Heart Association recommends eating at least five servings of fruits and vegetables each day. If you meet this recommendation, you’re a superstar! Continue to make healthy choices and your body and mind will thank you for it. If you don’t get enough fruits and veggies, don’t stress. I understand it’s a challenge, and sometimes I struggle with it too. That’s why I developed this list. Use these five tips to sneak more fruits and veggies into your day and you’ll be on your way to a happier, healthier you.
Make a stir-fry with lots of colorful veggies.
Halle Saperstein, a registered dietitian at Henry Ford West Bloomfield Hospital, recommends filling your bowl of stir-fry with the colors of the rainbow. Veggies of varying colors offer up different essential nutrients, vitamins, antioxidants, fiber and more. For ideas, check out our color your plate infographic.
Pre-cut veggies on the weekend.
If you find yourself with a free hour on the weekend, prepare your veggies ahead of time and put them in snack-sized bags. They’ll make mealtime a breeze. For tips, check out our veggie prep video.
Make a fruit salad and dish it out for an evening snack.
Halle recommends combining all of your favorite fruits for an antioxidant-filled bowl. The next time you seek a sweet snack after dinner, you’ll have a chilled fruit salad in the fridge calling your name.
Prepare a healthy guacamole dip.
We all have cravings, especially for salty foods like tortilla chips. If you’re really craving some crunch, reach for a few avocados and make a healthy dip to pair with your chips. Avocados do more than satisfy your appetite. They’re filled with a tons of nutrients said to improve your heart and eye health.
Pack a piece of fruit for your midday work snack.
Halle recommends grabbing an apple, banana or berries as you dash out in the morning. These healthy alternatives are loaded with fiber and will keep you feeling full during the work day.
Pro tip: Save on natural, organic groceries with Door to Door Organics. As a HAP member, you get $10 off your first order. To get your offer code, log in to your account at hap.org and visit hap.org/memberdiscounts.
Need more motivation?
Use these tips to take part in our Assess and Refresh Nutrition Challenge. Throughout February, we’re challenging you to eat at least five servings of fruits and vegetables each day. The best part? You’ll have a chance to win a $50 gift card as a reward for your healthy choices.*
How to participate:
- Log in at hap.org/istrive
- Click “Enroll in the Assess and Refresh Challenge” on the iStrive® for Better Health home page.
- Each day, record the total servings of fruits and vegetables you ate. You must log in to record your totals for at least 14 days.
- At the end of the challenge, on February 28, you’ll be entered to win one of 20 gift cards worth $50 each.*
Have questions? Contact email@example.com for additional information.
*The Assess & Refresh Challenge is not available for Medicare members at this time.