10 Ways to Get 10 Fruit and Vegetable Servings Every Day

The recommendations for fruit and vegetable intake are now nine to eleven per day. Fruits and vegetables are necessary, not just for vitamins, minerals, and fiber, but also for phytochemicals and other nutrients scientists are still discovering. Whatever nature has put in these delicious foods can help keep you feeling healthier and help your body feel younger. Research also finds that populations who consume lots of fruit and vegetables have lower incidence of several types of cancer. So how can you get more of these into your daily diet? I have a list of 10 ideas:

1. add vegetables to your omelets for breakfast

2. top your breakfast cereal (hot or cold) with fruit: raisins, blueberries, bananas

3. drink pure fruit or vegetable juice instead of other beverages (orange juice, tomato juice, V8 or V8 splash)

4. have a bowl of vegetable soup for lunch or as a snack

5. make desserts with fresh fruit, like an apple crisp or peach cobbler or pumpkin bread

6. cut up vegetables and keep them in a bowl of water in your fridge so they are visible when you open the refrigerator door; grab some for a snack whenever you feel like munching

7. when you order a pizza, top it with mushrooms, green pepper, olives, onions, or pineapple instead of sausage and pepperoni

8. serve a salad with supper. Not just lettuce: add tomatoes, cucumbers, broccoli and cauliflower

9. add vegetables to some of your favorite dishes, like pasta, or meatloaf, or casseroles

10. make a fresh fruit smoothie: freeze fresh fruit slices, then add with skim milk to your blender for a fat-free, low cal healthy tasty treat!

Now, write down 3 of the above techniques you can start employing this week. Resolve to start adding fruits and vegetables to your diet at each meal and snack. Not only will you reap the benefits of the extra nutrition you'll be getting, but these healthy low-fat and low-calorie foods will be replacing other foods that are probably less nutritious. The result may very well be taking off those extra few pounds you've been carrying around!

How many more fruits and vegetables can you add every day? Give yourself a goal and go for it!

Laurie Beebe, a registered dietitian certified in adult weight management, has transitioned into diet coaching. Coaching helps dramatically by allowing people to set their own goals and design their own action plans. Please visit Laurie's website, "Shaping Your Future" at http://www.mycoachlaurie.com for diet tips, links to great books and websites, or to sign up for a free monthly newsletter!

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A Quick and Easy Vegetable Pizza

The first thing you will need to do is make the crust. Start by preheating your oven to 400 degrees. In a medium size mixing bowl mix two cups of all purpose flour and one tablespoon sugar. You can do this by hand or with a hand mixer. Add, three teaspoons baking powder and one teaspoon salt and blend well. Once it is mixed add one half cup shortening. All the time make so your shortening is room temperature so that it mixes easier. Then add three quarter cup milk and mix well.

You will need to bake your dough on a large cookie sheet. Spray the sheet well cooking spray then press the dough onto it with your fingertips. Spread it evenly until the entire tray is covered. Bake the crust for 10 minutes. You will need to wholly cool the crust before adding the second layer.

Breakfast Pizza

To make your pizza easier to take along and store, once the crust is cool replacement it to a Tupperware or other container with a lid and add the second and third layer in there. If you have a large event advent up you can make the crust and also the second layer ahead of time and plainly refrigerate until ready to use. The crust can actually be frozen.

To make the second layer of the pizza, take two eight ounce packages of cream cheese and mix well with one container of original ranch dressing mix. Make sure to use the powder kind. When these two are blended add one cup of mayonnaise or salad dressing to it and mix together. Spread this composition evenly onto your crust and set aside.

For the third layer, chop up your favorite vegetables and spread evenly onto the pizza. My favorites are radishes, celery, carrots, broccoli, and cauliflower. However, you can use anyone you like. Then as a final touch add a layer of shredded cheese to the top.

Cut the pizza into small squares and serve to your guests. Be prepared for compliments and also to give out this method over and over again because it seems like every person likes this.

A Quick and Easy Vegetable Pizza

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