On the SECOND day of wellness my blogger gave to me.... "a tip about about healthy eating"
Today's Tip (Day 2):
"Eat 2 servings of whole fruits & 4 servings of vegetables" 
During the holidays we tend to eat more food but do not consume nearly enough nutrient dense foods. Nutrient dense foods provide us substantial amounts of nutrients and relatively low calories. We want you to enjoy the holidays along with all the delicious cusine, yet just as we don't want you to deprive yourself of holiday goodies, try not to deprive your body of vital nutrients required to keep you healthy. Maintaining a diet rich in fruits and vegetables can reduce the risk for many chronic diseases including stroke, type 2 diabetes, heart disease, high blood pressure and certain forms of cancer.
Eating suggested servings may not be as hard as you think.
1/2 cup sliced fruits
1 medium fruit
1/2 cup chopped vegetables
1 cup leafy green vegetables
1/4 cup dried fruit
3/4 cup (6 ounces) vegetable or 100% fruit juice*
*Although juicing is a great way to consume nutrients quickly, we prefer you consume the whole fruit/vegetable. Juices do not contain the fiber which is found in the peel and pulp. Most American's do not consume the recommended 20-30 grams of fiber per day. Therefore, consuming the whole fruit/vegetable makes it easier to meet the recommended amount of fiber.
What are the benefits of fiber?
Decreases risk of obesity, heart disease, diabetes and some cancers
May help lower cholesterol and blood pressure levels
Improves insulin sensitivity
Try these ideas to get in your recommended fruits:
Breakfast: add berries or a banana to your morning cereal.
Try this frozen treat: slice a banana in half and spread a teaspoon of peanut butter on each half. Sprinkle a little crunchy wheat germ, oats or grape nuts cereal. Wrap each half in plastic wrap and freeze. You have a grea frozen treat that's healthy!
Tips to get in your recommended vegetables:
We suggest having two servings of vegetables at lunch and two at dinner. Keep in mind a good size salad at lunch can easily count as two servings.
Breakfast: Chopping up some vegetables and making an omlete is a great way to get your veggies in the morning. If you don't have time for breakfast, roll it up in a tortilla wrap and get going!
Lunch: When out to lunch, subsitute your fries for a side of steamed vegetables.
Dinner: Like spaghetti with pesto? Substitue the pasta with spaghetti squash. Sautee vegetables and mix with whole wheat pasta or brown rice. Or how about vegetable chili?
Wellness Tip: Purchase a vegan or vegetarian cookbook. You will have access to a ton of reciepes that are based on fruits and vegetables. Check out these cookbooks I've found to be resourceful Moosewood,Vegetarian Planet and Vegan Planet.
REMEMBER: Many fruits and vegetables are low in calories and contain little or no fat. It's all in how we prepare or add to our dishes that increases the fat and caloric value. Watch the amount of oils, butters, creamy sauces and whipped toppings.
Additional resources to help you maintain healthy holiday eating habits:
Fabulous Fruits Versitile Vegetables: USDA
Healthy Holidays : CDC
Categories: Nutrition and Healthy Eating Habits, Prevention and Wellness, Intrinsic Health Source
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