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Ways to add more vegetables into your day
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Stop
by the Health 1st Wellness Wednesday table between 10 a.m. and 1 p.m.
Nov. 19 in the Children’s Hospital lobby to receive information on the
importance of fruits and vegetables. Freee flu shots will also be given
to employees.
Source: Prevention Partners of South Carolina
Fruits and vegetables are important for good health and most Americans
are not getting the recommended amount each day (five to nine servings
a day). Fruits and vegetables contain essential vitamins, minerals and
fiber that may help protect you from chronic diseases. Those who eat
more fruits and vegetables as part of a healthful diet are likely to
have reduced risk of chronic diseases, including stroke and perhaps
other cardiovascular diseases and certain cancers.
Also, substituting fruits and vegetables for higher-calorie foods can
be part of a weight loss strategy. Eating more fruits and vegetables
along with whole grains and lean meats, nuts, and beans is a safe and
healthy way to control your weight.
Tips from the Centers for Disease Control
According to the Centers for Disease Control, there are ways to cut calories and eat fruits and vegetables throughout your day:
Breakfast
Substitute some spinach, onions, or mushrooms for one of the eggs or
half of the cheese in your morning omelet. The vegetables will add
volume and flavor to the dish with fewer calories than the egg or
cheese.
Cut back on the amount of cereal in your bowl to make room for some
cut-up bananas, peaches, or strawberries. You can still eat a full
bowl, but with fewer calories.
Lunch
Substitute vegetables such as lettuce, tomatoes, cucumbers, or onions
for 2 ounces of the cheese and 2 ounces of the meat in your sandwich,
wrap, or burrito. The new version will fill you up with fewer calories
than the original.
Add a cup of chopped vegetables, such as broccoli, carrots, beans, or
red peppers, in place of 2 ounces of the meat or 1 cup of noodles in a
broth-based soup.
Dinner
Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash,
onions, or peppers, while removing 1 cup of the rice or pasta in your
favorite dish. The dish with the vegetables will be just as satisfying
but have fewer calories than the same amount of the original version.
Take a good look at your dinner plate. Vegetables, fruit and whole
grains should take up the largest portion of your plate. If they do
not, replace some of the meat, cheese, white pasta, or rice with
legumes, steamed broccoli, asparagus, greens, or another favorite
vegetable.
Smart snacks
Most healthy eating plans allow for one or two small snacks a day.
Choosing most fruits and vegetables will allow you to eat a snack with
only 100 calories.
About 100 calories or less: a medium-size apple (72 calories); a
medium-size banana (105 calories); 1 cup steamed green beans (44
calories); 1 cup blueberries (83 calories); 1 cup grapes (100
calories); 1 cup carrots (45 calories), broccoli (30 calories), or bell
peppers (30 calories) with 2 tablespoons hummus (46 calories).
Instead of a high-calorie snack from a vending machine, bring some
cut-up vegetables or fruit from home. Fruits and vegetables may be
purchased at MUSC’s Farmer’s Market from 7 a.m. to 3:30 p.m. every
Friday at the MUSC Horseshoe and behind Charleston Memorial Hospital
(next to the parking garage). For Thanksgiving, the market will
operate on Nov. 26 from 7 a.m. until 3:30 p.m.
Nov. 14, 2008
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