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Living Well In Yalobusha County

Five Ways To Fit More Fruits And Vegetables Into Your Daily Diet

By Pamela Redwine

Did You Know?

The Dietary Guidelines and MyPyramid call for most adults to get at least 4.5 cups of fruits and vegetables every day?  If you think about it, that is about 1.5 cups per meal or almost a cup 4 – 5 times per day.

The easiest way to make sure you are getting enough fruits and vegetables is to have them at every meal!  Breakfast, lunch, snack, dinner and dessert bring 5 opportunities each day to get enough fruits and veggies.

 1.  Breakfast

Breakfast is a great time to get more fruit.  Give up the morning pastry and take along a banana!  Top your whole grain cereal with berries or raisins.  Sip orange juice on the way to the bus.

 2. Lunch

Vegetable soups, salads, baked potatoes and sandwiches filled with veggies are all great ways to enjoy a lighter lunch with more veggies.

 3. Snacks

Fruits and or veggies go anywhere.  When in a fast food place, choose apple dippers or a salad.  Stop in a grocery store and grab baby carrots or an apple.

Grab a banana at the coffee shop.

 4. Dinner

Choose a salad and veggie side dish.  Bake a potato and fill it with broccoli.  Toss veggies with rice or pasta.  When veggies fill half the plate at dinner you win!

 5. Dessert

Don’t stop now – delicious desserts are based on fresh fruit.  Berries, pears, baked apples, sliced bananas and melons are all great choices!

For more information

Find out about your individual serving needs along with great tips and serving size charts, visit: or today!

Recipe of the Week

TurkeyWaldorfSalad With Yogurt Dressing

  • 1 cup chopped cooked turkey breast
  • 1 cup diced Red Delicious apple
  • 1/2 cup chopped celery
  • 2 tablespoons chopped walnuts
  • 2 tablespoons raisins
  • 1/2 cup plain low-fat yogurt
  • 1 tablespoon honey
  • 1 teaspoon grated orange rind
  • 4 curly leaf lettuce leaves


1. Combine first 5 ingredients in a medium bowl.  Combine yogurt, honey, and orange rind; stir well.  Pour yogurt mixture over turkey mixture; toss gently and coat.

2. Spoon salad mixture evenly onto lettuce-lined plates.  Serve immediately.


 Yield: 2 servings.

 Per Serving:

  Cal 306    Pro 26.2g

  Fat 7g          Carb 36.7g

  Fib 3.8g       Chol 47mg

  Iron1.8mg     Sod 122mg

  Calc 142mg.

Recipe Source: Southern Living Light & Easy Comfort Foods

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