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Fruits & Vegetables: Essential For Your Diet — an article on the Smart Living Network
November 29, 2007 at 11:40 PMComments: 0 Faves: 0

Fruits & Vegetables: Essential For Your Diet


Fruits and vegetables are essential for your diet, but receiving the recommended 5-9 servings of fruits and vegetables a day seems impossible! Let's discuss how you can adopt fruits and vegetables in every single meal (and snack) of the day.


Breakfast: the most important meal of the day. Try concocting a breakfast with plenty of fruits and vegetables based on these recipe ideas:

  1. A yogurt smoothie with frozen fruit and orange juice. If you have leftovers, put a stick in it and freeze to make a frozen fruit pop.
  2. Make your pancake batter healthier with apple slices and fruit flavored applesauce.
  3. Add blueberries, strawberries, or cranberries to your cereal or oatmeal.
  4. Scrambled eggs with mushrooms, onions, and zucchini can be topped with lots of salsa.
  5. Your favorite fruit juice or vegetable juice will wash everything down just right.

Mid-morning snack

  1. Fresh fruit in yogurt.
  2. If you'se never tried a chocolate-dipped banana, now's the time!
  3. Freeze-dried fruit may become a new favorite.


Tired of salad day after day after day? Look at these options:

  1. A dill pickle or fresh fruit provide nutrition and taste instead of potato chips.
  2. A bean tostada with lots of lettuce, olives, salsa, and tomatoes is healthy and delicious.
  3. Sweet potatoes make the perfect french fries without the hydrogenation and calories.
  4. Instead of mayonnaise, try mashed avocado as a sandwich spread. Add healthy fillers on your sandwich like cucumbers, spinach, sprouts, mushrooms, tomatoes, and cheese.
  5. Don't turn up your nose to vegetarian substitutions for your hot dog and hamburger choices until you'se tried them.
  6. Bean chili can provide the perfect topping or eaten as a main entree.

Mid-afternoon snack

  1. Cheese and crackers
  2. Sliced apples
  3. Celery with peanut butter
  4. Celery with low-fat cream cheese
  5. Baby carrots, broccoli, cauliflower, or grape tomatoes with a fat-free dressing
  6. Try hummus and baked pita chips
  7. Roasted vegetables
  8. A variety of fruits and vegetables with low-fat dipping sauce
  9. Guacamole with tortilla chips
  10. Frozen fruits


The end to a perfect day can include healthy and delicious food, such as:

  • Mashed cauliflower or mashed sweet potatoes are new twists to the old favorite mashed potatoes.
  • Vegetarian pizza. You could load it with fresh mushrooms, olives, peppers, tomatoes, and artichoke hearts.
  • Add broccoli or pureed carrots to the macaroni and cheese.
  • Add zucchini, squash, or spinach to your spaghetti sauce, lasagna, tostadas, or quiches.
  • Dark, leafy lettuce is best for salads.
  • Sun dried fruits add the perfect topping to almost any entree.
  • Mushrooms and onions can be added to almost any dish.


  1. Try a banana muffin or zucchini muffin or banana bread.
  2. Angel food cake can be topped with strawberries or blueberries and fat-free whipped cream.
  3. Add fruit to low-fat frozen yogurt or low-fat ice cream.


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