5 Ways to Eat More Fruits and Vegetables Everyday

  1. Kick it off with breakfast.  Jazz up your morning hot or cold cereal by adding blueberries, sliced bananas or diced peaches.  Instead of jelly on your peanut butter smeared toast, sprinkle on some raisins.  Remember to ask for spinach and mushrooms in your scrambled eggs or omelet.
  2. Super-size it.  If there is a certain fruit or vegetable you love, don’t hesitate to ask for a double portion or second helping.  Williamson team members are always at the ready with serving spoons and smiles.
  3. Try Something New!  Choose a fruit or veggie you’ve never had before.  Go for ones with interesting colors and textures.  Reach for cherry tomatoes, cucumber slices and carrot sticks with hummus for an afternoon snack.  Or nosh on strawberries dipped in chocolate syrup.
  4. Pair up veggies with your favorite foods.  Instead of extra cheese or meat on pizza, ask for vegetable toppings like broccoli and peppers.  Add extra lettuce and extra tomato to an old-fashion BLT sandwich.
  5. Write yourself a vegetable prescription.  You would never skip a does of an important medication prescribed by your doctor, so why would you skip two of the most essential foods in your diet?  Post a brightly colored note on your bedside table or in another visible location, like on the bathroom mirror, to remind yourself of your daily goal: At least three to five ½-1 cup servings of fruits & veggies every day.
Published by Anna Bullett, MS, RD, on July 28th, 2011 at 9:00 am. Filled under: Antioxidant,Calcium,Fruit,nutrition,Vegetables1 Comment

Say Yes to Yogurt

Higher in calcium than milk, 8 ounces of nonfat yogurt contains an impressive 7-13 grams of protein, which can help you meet your daily needs, and leave you feeling satiated.  What truly makes yogurt a superstar is its role as a probiotic; its active cultures promote intestinal health and boost immunity.  Consuming yogurt when taking antibiotics can help prevent the medications’ diarrhea side effect by re-populating your body’s “good” bacteria in the intestines.

Many individuals who are lactose intolerant can eat yogurt because of its low lactose content.  From a sugar standpoint, the best yogurt option is plain low-fat or plain non-fat.  Flavored yogurts often have high levels of added sugar.  Plain, All Natural Dannon yogurt has 12 grams of sugar, all of it from milk, while Vanilla All Natural Dannon yogurt contains 25 grams of sugar, with sugar listed as the second ingredient.  Have a hard time with the tart taste of plain yogurt?  Add fruit such as diced fresh peaches or frozen berries – the natural fruit sweetness will perk up the plain yogurt.  Yogurt is a staple in Williamson dinning rooms and cafes, and is served up with a variety of topping options such as fruit, nuts and granola.  Yogurt is a healthy snack or dessert and is delicious in smoothies and cold soups.

You made have noticed the current influx of Greek yogurt in the marketplace.  This style of yogurt is concentrated, with the liquid drained, making it very thick.  Greek yogurt is higher in protein than regular; it contains about 20 grams per 8 ounces.  Regular yogurt however, contains three times the calcium of Greek, so choose the one that best fits your nutritional needs.

Published by Anna Bullett, MS, RD, on July 18th, 2011 at 9:00 am. Filled under: Calcium,Dairy,Diet,Probiotic,ProteinNo Comments