Breakfast
- Eat melon, grapefruit or other fruit.
- Add bananas, raisins or berries to your cereal.
- Drink a small (6-ounce) glass of juice. Be sure it’s 100% fruit or vegetable juice .
- Add chopped up vegetables to your eggs or potatoes. Try onions, celery, green or red bell peppers, or spinach.
Lunch
- Have a fruit or vegetable salad with lunch.
- Put vegetables on your sandwich, such as cucumber, sprouts, tomato, lettuce or avocado.
- Eat a bowl of vegetable soup. (Compare food labels and choose the product with the lowest amount of sodium you can find in your store, or make soup from scratch.)
- Have a piece of fruit or raw veggie sticks instead of chips.
Dinner
- Have a fruit or vegetable salad with dinner.
- Add a side of steamed or microwaved vegetables – fresh veggies.
- When you use the oven to cook your meal, put in a whole potato, sweet potato or yam at the same time.
- Add chopped vegetables like onions, garlic and celery when cooking soup, stew, beans, rice, spaghetti sauce and other sauces.
When making rice, add some fresh peas for the last three minutes of cooking .