How to Boost Your Intake of Fruit and Veggies

Michelle, the facilitator of the South Arm Older Adults Community Kitchen shared the following tips on how to boost your intake of fruit and veggies in the recent session.

  • Grate carrot or beet into your salad
  • Add dried fruit, like raisins or dried cranberries to salads
  • Make a smoothie with fruit and veg!
  • Have cut up veggies in the fridge to snack on like baby carrots
  • Have a fruit salad prepared ahead of time to have for dessert with yogurt if desired
  • Add sliced fresh fruit to oatmeal or cereal
  • Add cut up sauteed vegetables to omelettes or scrambled eggs (e.g. mushrooms, spinach, onion, zucchini)
  • Add blueberries or diced banana to pancake batter
  • Make soup with whatever vegetables you have in your fridge and cook in a broth with or without pasta or rice
  • Make mini pizzas out of English Muffins or Pitas and load on the veggies
  • Have a stirfry and use up fresh or frozen veg and serve over rice (e.g. peas, beans, carrots, onions, broccoli, etc); Asian likes to stir fry greens like bok choy, A choy, choy sum, water spinach, etc.
  • Throw in grated or chopped vegetables into prepared pasta sauces (chopped spinach, grated zucchini, grated carrots, etc.)

Here is a food guide on serving of vegetables or fruit

Adults 51+ need 7 servings of vegetables or fruit a day

1 serving is equivalent to:

  • size of a tennis ball for fresh vegetable or fruit
  • 1/2 cup (125ml) of raw or cooked vegetables or fruits or roughly the size of a hockey puck
  • 1 cup (250ml) of leafy vegetables or salad or roughly the size of a baseball
  • 1/4 cup (60ml) of dried fruit, or roughly the size of two golf balls
  • 1/2 cup (125ml) of 100% vegetable or fruit juice

A general guide line for a meal is:

  • 1/2 of the plate to be filled with vegetables
  • 1/4 of the plate for grains
  • 1/4 of the plate for meat

For this kitchen, we were short of participants because some of the participants called in sick. It’s flu season in this time of the year.

With the short of hands, I helped to make the lemonade.

Ingredients

  • 5 lemons
  • 1 cup sugar
  • 1 cup water
  • ice

IMG_2102

Instructions

IMG_2104Prepare a simple syrup by stirring 1 cup of water with 1 cup of sugar in a small pot over medium heat until the sugar dissolved.

Let cool.

IMG_2105Roll the lemon before juicing them.

 

IMG_2112Strain the juice into a jug to remove the seeds.
IMG_2113Top the jug with ice.
IMG_2114Add the simple syrup to taste. Add more water if needed.

Serve chill.

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