Lose with fruit for Healthier Eating

Make small changes to lose

You don’t have to go cold turkey. In the end, you want to achieve a long-term healthy lifestyle. Small changes in healthier eating over time are the most likely to stick. If you want to eat more vegetables, then try to add one more serving by sneaking it in. Add bits of broccoli to something you already eat like pizza or soup. If you need more whole grains, add barley, whole wheat pasta, or brown rice to your soup.”

Also, look for healthier versions of what you like to eat. If you like luncheon meat sandwiches, try a reduced-fat version. If you like the convenience of frozen dinners, look for ones with lower sodium. If you love fast-food meals, try a salad as your side dish instead of french fries.

When you think about what you need to get more of, the other things tend to fall into place, If you have some baby carrots with lunch or add a banana to your cereal in the morning, you’re going to feel full longer. You won’t need a food that’s high in sugar or fat an hour later.

Lose with fruit for Healthier Eating

The Dietary Guidelines recommend two cups of fruit per day at the 2,000-calorie reference diet. Fruit intake and recommended amounts of other food groups vary at different calorie levels. An example of two cups of fruit includes: one small banana, one large orange, and one-fourth cup of dried apricots or peaches.

Ways to incorporate fruit in your diet include adding it to your cereal, eating it as a snack with low-fat yogurt or a low-fat dip, or making a fruit smoothie for dessert by mixing low-fat milk with fresh or frozen fruit such as strawberries or peaches. Also, your family is more likely to eat fruit if you put it out on the kitchen table.

Eat a variety of fruits–whether fresh, frozen, canned, or dried–rather than fruit juice for most of your fruit choices. “The whole fruit has more fiber, it’s more filling, and it’s naturally sweet,” says Marilyn Tanner, a pediatric dietitian at the Washington University School of Medicine in St. Louis. Still, some juices, such as orange and prune, are a good source of potassium.