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Eat the Rainbow

Eat the Rainbow

While you may favor certain fruits and vegetables, it pays to eat a variety of colorful ones. They can help you control your blood pressure and weight. The American Heart Association recommends consuming eight or more servings of fruits and vegetables daily. That translates into about 4.5 cups of fruits and vegetables for the average 2,000 calories-per-day diet. Here are a few ideas for sneaking them into your diet:

  • Add fruits and vegetables to the foods you love. Mix frozen peas with mac and cheese; pile veggies on pizza; and top cereal and low-fat ice cream with fruit.
  • Roast vegetables such as cauliflower, broccoli, Brussels sprouts, carrots and tomatoes. Long exposure to high heat will cause these foods to caramelize, which enhances their natural sweetness.
  • Dip your favorite veggies in low-fat or fat-free dressings. Try raw bell peppers, carrots, cucumbers, broccoli, cauliflower and celery.
  • Make a smoothie. Blend your favorite frozen fruit with low-fat or nonfat milk and/or yogurt and fruit juice.
  • Make fruit pops. Place 100 percent fruit juice in an ice tray and freeze overnight. Frozen seedless grapes make natural mini-popsicles and are a great summer treat.