Good morning, this is your Wellness Wake Up Call with University of Illinois Extension.
June is fresh fruit and vegetable month. The USDA recommends adults consume 2 cups of fruit per day and 2 ½ cups of vegetables per day. Here are some tips to help increase your fruit and vegetable intake:
· Soups: Create a new soup recipe featuring vegetable scraps. If you have leftover scraps from other dishes, like carrots, onions, and celery, store them in a freezer safe bag or container and place it in the freezer. Once your bag or container is full, you can make a pot of vegetable soup and reduce food waste!
· Sandwiches: Enhance your sandwiches and burgers by incorporating vegetables such as onion, spinach, and peppers. Consider ditching the bread and opting for a lettuce wrap packed with your favorite toppings or try substituting bread with two slices of tomato for a refreshing twist.
· Stir-Fry’s: Mix rice, a protein, and some vegetables and fruit, like carrots, pineapple, and sugar snap peas. Sauté with your favorite sauce for a restaurant-worthy meal.
· Salads: Make a salad with a variety of fresh fruits or vegetables. Add strawberries and blueberries over spinach or have a cup of mixed fruit salad as a side instead of chips.
· Smoothies: You can get multiple servings of fruit in by making a smoothie. You can even add some leafy greens to reach your daily vegetable goal.
This week try 1 new thing to add more fruits and veggies throughout the day!
Thank you for listening! I hope you have a happy and healthy day ahead. The content for this episode was provided by, Rachel Mannen, Nutrition and Wellness Educator for University of Illinois Extension.
Resources:
· https://food.unl.edu/food-calendar/june/fresh-fruit-and-vegetables-month/
