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by
Sharon Bryant, RN, St. Andrew's At-Home Services
Q
"My doctor keeps telling me I need to
include fruits and vegetables in my diet. It is possible to actually eat
five fruits and vegetables a day?"
A
March is national nutrition month and a great time to make a commitment
to better nutrition. Fruits and vegetables are full of nutrients, and
many contribute to disease prevention. Eating five servings a day may
sound difficult, but here are a few tricks to work them all into your
daily schedule:
-
Include
fruits and vegetables at every meal. If you eat three meals a day
and a few snacks, this can be the easiest way to achieve your
goal.
-
Try
a healthy substitute while cooking. Look at your current recipes for
meals such as stews and soups and find ways to add additional fruits
and vegetables.
-
For
picky eaters, sneak them in. This can be done by adding shredded or
pureed vegetables and fruits to your favorite meals, such as
homemade breads, muffins, and casseroles.
-
Explore
a variety of options. Choosing the same selections causes mealtime
boredom. Set a goal to try a different fruit or vegetable each
week.
-
Try
different cooking techniques. You might be avoiding certain
vegetables because you are not sure how to cook them. Invest in a
good cookbook, or follow these basic guidelines: ·
-
Root
vegetables, such as potatoes, sweet potatoes, carrots, butternut
squash and acorn squash can be oven-roasted, cooked in the
microwave or boiled.
-
Greens,
such as spinach, kale, collard greens, Swiss chard, escarole and
mustard greens can be blanched and then sautéed.
-
Peppers,
onions, pea pods, zucchini and summer squash are good sautéed
or stir-fried.
-
Asparagus,
broccoli, cauliflower, carrots, green beans and sugar snap peas
are best steamed, either on the stovetop or in the microwave.
St.
Andrew's At-Home Services helps to serve the needs of older adults
and their families in the comfort of their home, including housekeeping,
transportation, meal preparation, personal care, nursing services and
companionship. For more
information, please call (314) 726-5766 or visit them at www.silverselect.com.
St. Andrew’s At-Home Services is a not-for profit division of
St. Andrew’s Resources for Seniors, an Episcopal-Presbyterian
organization serving older adults and their families since 1961.
Source:
www.webmd.com
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