Get a serving of veggies in at breakfast.
We all know that eating more fruits and vegetables is good for us, but getting them in can be the tough part. Current research shows that only 1 in 4 Americans gets more than 5 servings of fruits/vegetables per day. Also, people with a normal BMI consume significantly more fruits and vegetables compared to overweight/obese individuals. Starting your day with a serving of fruits and vegetables is a great way to increase your intake. There are several ways to do this without compromising taste.
1) Add vegetables to a fruit smoothie. I wash and freeze kale and add a handful to a smoothie with 8 oz of milk (or milk substitute), 1 cup of frozen or fresh fruit, pasteurized egg whites* and/or protein powder, and 1-2 tsp of orange-flavored fish oil**. Experiment with different fruit/veggie combos and keep in mind that lightly steaming certain vegetables may make them easier to blend (i.e. carrots or broccoli).
2) Drink 8 oz of low sodium V8. Granted, you’re not getting much, if any fiber from juices but it’s better than nothing!
3) Make a vegetable omelet. This is a great way to add any type of vegetables that you have sitting in the fridge. Bell peppers and onions from fajitas, spinach and tomatoes from a salad, or steamed vegetables. Add a little cheese and pair with a slice of wheat toast and you’re good to go!
*Pasteurized egg whites can be found in cartons by regular eggs. They pack a protein punch and take on the taste of whatever they are mixed with. ½ cup = 10 grams of protein. There are hundreds of protein powders in all different flavors, just beware of excess sugar or sweeteners. And keep in mind they don’t always taste very good. I like Tera’s Organic Whey Vanilla and mix 1 scoop (11 g protein) with 1/3-1/2 cup of egg whites in my smoothies. No chalky taste like you get from other protein powders.
** Carlson orange flavored fish oil actually adds a great flavor to the smoothie. Plus the omega 3 fats keep inflammation down, normalize cholesterol and keep your hair, skin and nails healthy. You can purchase it at any health food store. Keep it refrigerated.
Here’s more on the health benefits of kale including recipes: http://home.howstuffworks.com/kale3.htm
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