Smart Ways to Add More Fruits and Vegetables to Your Diet

By: Batchelor Brothers Funeral Services
Sunday, June 17, 2018

Research has shown that diets rich in fruits and vegetables are associated with a lower risk for heart disease.

But the hard facts also tell us that less than 30% of Americans are meeting the recommended “Five a Day” threshold. There are plenty of ways to add more produce to your diet, especially during the summer months. Right now, locally-grown fruits and vegetables are abundant and readily available. That means they’re also more affordable and at their peak of freshness. Try these easy ways to add more produce to your diet this summer:

  • Top proteins with sautéed vegetables. Instead of topping cooked fish, meat, poultry with a sauce, use sautéed vegetables, such as peppers, onions and tomatoes. They’ll add plenty of flavor and nutrients while boosting portion size without adding a lot of calories.
  • Replace carbs with vegetables. If you love cheesy mashed potatoes but not all the calories they deliver, replace some of the starchy potatoes with vegetables such as cauliflower or broccoli. You’ll get fewer calories and more disease-fighting antioxidants. Another twist on this trick: replace some of your pasta with veggies like spiralized zucchini.
  • Choose quick, easy meals. In the heat of summer, your body craves raw or lightly cooked food. Whip up a supersized salad or some cool gazpacho.
  •  Dig the dip.  We get it. Not everyone gets excited when they look at a plate of raw vegetables. But pair them with a nutty hummus, zesty ranch, creamy avocado, or fiery salsa and now we’re talking.
  • Whip up a smoothie. Combine a cup of milk or yogurt, a banana, ½ cup of berries, and some ice in your blender for a tasty, refreshing breakfast or snack.\
  • Bulk up your burgers. Try adding carrot purée or chopped mushrooms to ground beef recipes. From hamburgers to meatloaf, adding some veggies can add flavor, fiber, and nutrition.

Tasty, fresh produce is available in many varieties during the summer months. This wide array of options makes it easy to enjoy a light, plant-based diet that can keep your heart healthy and your waistline slim.

About Batchelor Brothers Funeral Services: As a leading African American-owned and operated funeral and cremation organization serving  three states, Batchelor Brothers Funeral Services has provided a ministry of care to thousands of grieving families. We promise to provide our highest level of distinguished service and respect to families who entrust us to honor their loved one. In all aspects of the funeral process, we strive to be the absolute best and are honored to help preserve our clients’ legacies for future generations.  For more information, please call us at 215-549-4700 or visit us online at www.batchelorbrothers.com.

 

 

 

Leave a comment
Name*:
Email:
Comment*:
Please enter the numbers and letters you see in the image. Note that the case of the letters entered matters.

Comments

Please wait

Previous Posts

Funeral or Celebration of Life: How to Decide What’s Right for Your Loved One

When a loved one passes away, it is important to honor their life with a memorable final goodbye. In the past, society has turned to funeral services based on religious or cultural traditions to ...

Funeral Attire Do’s and Don’ts: Six Indispensable Tips Everyone Needs to Know

If you’re planning to attend a funeral or memorial service, you may be wondering about the rules of etiquette—what to say to the bereaved, how to extend condolences, and where to send flowers, for ...

Avoiding Hidden Sodium: Seven Strategies to Improve Your Diet

Consuming too much sodium can cause high blood pressure, heart attacks, stroke, kidney disease, and other health issues. The U.S. Dietary Guidelines recommend consuming less than 2,300 mg of sodi...

Your Guide to Estate Planning: Seven Common Mistakes and Mishaps to Avoid

Estate planning is about getting your affairs in order for the end of your life and beyond. While it can be uncomfortable to consider end-of-life wishes, no one will live forever. Whether you are ...

Take These Practical Steps to Plan for Your Pet’s Care When You Pass Away

Have you ever considered what would happen to your pets if you died or became seriously ill? They have no one to advocate for them unless you do, so don’t leave them out of your estate planning e...

Digital Compassion: Seven Things to Know About Expressing Sympathies at a Virtual Funeral

Live streaming allows mourners to take part in memorial ceremonies at any time, from anywhere. While the COVID-19 health crisis ushered in the dire need for virtual funeral solutions, other barri...

Casket vs. Coffin: Twelve Things to Know About These Important Memorial Products

Funeral planning involves many details, including the choice of a coffin or a casket. Although coffins and caskets may look the same to the untrained eye, they are vastly different. Please read on...

The Rooms in a Funeral Home Perform Many Important Functions

Funeral homes are designed to be peaceful, comfortable places for family and friends to gather for support and reflection. A comforting environment, accessibility, ample space, and caring staff a...

Announcing a Funeral Service? Follow These Helpful Guidelines

A funeral announcement is a message or invitation that shares the news of a loved one’s passing. It can be digital or hard copy and often provides information about commemorative events that are ...

Can You Pass a Funeral Procession? Four Important Rules Regarding Safe Vehicle Operation

Do you know the rules of the road when you encounter a funeral procession or participate in one? If you are unsure, you’re not alone. Many motorists don’t know the proper protocols for this situa...