K-State Research and Extension

When you think about your overall eating pattern, do you believe you make every bite count? “Make Every Bite County” is the 2020-2025 Dietary Guidelines for Americans theme, and to me that theme is perfect! When I think about making every bite count, I think of focusing on naturally colorful and nutrient dense fruits and vegetables, along with whole grains, lean proteins, and calcium rich dairy foods. When we focus towards those foods when we are hungry, we will be less likely to gravitate towards more processed foods. Use the following tips to eat more nutrient rich fruits and vegetables throughout your day, you will be glad you did!

Breakfast:

• Add bananas, raisins or berries to cereal or oatmeal.
• Drink a small glass of 100% fruit or vegetables juice (not “fruit drink”, “cocktail”, or “punch”).
• Add chopped vegetables to eggs such as onions, bell peppers, spinach, mushrooms, or tomatoes.

Lunch:

• Have a fruit or vegetable salad with lunch.
• Put vegetables on your sandwich, such as cucumbers, peppers, tomatoes, lettuce, or avocado
• Have a piece of fruit or raw veggie sticks instead of chips.

Snacks:

• Carry dried fruit, such as raisins, dates, or dried apricots in your purse.
• Have any type of fresh fruit: grapes, apples, bananas, oranges, kiwi, etc.
• On hot days, munch on a bowl of frozen fruit such as grapes, bananas, or strawberries.

Dinner:

• Have a fruit or vegetable salad with dinner.
• Add a side of steamed or microwaved vegetables-frozen veggies are fine!
• Add chopped vegetables like onions, garlic and celery when cooking soup, stew, beans, rice, or spaghetti sauce.

Source: American Heart Association

By: Ashley Svaty