White\/Tan\/Brown<\/b>: a diet rich in these colored fruits and vegetables will enjoy the benefits of lower cancer risk and heart health maintenance. These fruits and vegetables typically include health promoting substances such as folic acid, fiber, potassium, and vitamin C.<\/li>\n<\/ul>\nAs you can see, eating a rainbow of colorful fruits and vegetables makes meals look and taste great while improving the immune system, slows aging, and lowers risk for heart disease, cancer, and other illnesses, as well as providing other benefits.<\/p>\n
How Much is Enough?<\/i><\/b><\/p>\n
A person\u2019s recommended number of fruit and vegetable servings depend on age, sex, physical activity levels, and calorie needs. Ensure better health by eating at least 5 \u2013 9 servings of fruits and vegetables daily (or half the plate). What exactly is a serving size? Generally a serving size is about 1 medium piece of fruit (such as an apple or orange), 1 cup of raw, leafy vegetables, \u00bd cup of fruit or vegetable (raw, cooked, canned, or frozen), \u00bc cup of dried fruit, or \u00be cup (6oz) of 100% juice.<\/p>\n
Color My Plate! (Recipes & ideas that include a rainbow of fruits and vegetables)<\/i><\/b><\/p>\n
Summer Vegetable Kabobs
\n<\/b><\/i><\/p>\n
Serve this colorful, fun treat from the grill at your next barbecue or gathering. Pick a colorful variety of your favorite vegetables (zucchini, squash, eggplant, onions, bell peppers, and mushrooms, just to name a few).\u00a0 You can lightly brush olive oil and your favorite seasonings on the vegetables or use your favorite marinade. . Cut vegetables thick so they will stay on skewers and lie flat to ensure even cooking. Thread vegetables onto skewers and grill on medium-high heat (350\u00b0F \u2013 400\u00b0F) and grill, covered with grill lid. Grill time for each vegetable ranges from 3-10 minutes. (Keep in mind zucchini and squash take slightly longer, about 7-10 minutes, so they might be better paired together). You\u2019ll know when skewers are ready when vegetables are slightly charred and tender. Enjoy!<\/p>\n
Here are some more menu ideas to incorporate fruits and vegetables in your daily eating habits:<\/p>\n
Breakfast:
\n<\/b>Saut\u00e9 \u00bd red bell pepper, \u00bd onion, 2 shitake mushrooms, 2 cloves of garlic. Add 3 cups leafy greens (such as spinach leaves) and 1\u20133 eggs. (With more veggies added, just one egg can be enough!) Cook until the eggs are done and serve with a side of orange slices.
\n
\n<\/b>Lunch:<\/b><\/p>\n
Turkey sandwich on whole grain bread with sprouts, lettuce, tomato slices, avocado and grated carrots. Serve with a 2-cup salad made with romaine lettuce and raw cauliflower, broccoli and garbanzo beans drizzled with balsamic vinaigrette or light dressing of your choice.<\/p>\n
Spinach salad topped with black olives, cherry tomatoes, cucumbers, green onions, and cauliflower. Add beans or chicken if you like for added protein. Toss with fresh lemon juice and olive oil. Sprinkle fresh parsley, chopped, on top.<\/p>\n
Dinner:<\/b>
\nGrilled chicken breast or black beans and brown rice (protein). Serve with a side of coleslaw made with green and red cabbage, red onions, and grated carrots.<\/p>\n
Pasta primavera made with spinach fettuccini, saut\u00e9ed red peppers, onions, garlic, zucchini, carrots, and mushrooms.<\/p>\n
Snacks:<\/b>
\n1 cup blueberries and cantaloupe
\nJicama slices with salsa
\nCelery with hummus or peanut\/almond butter
\nPineapple chunks and banana slices
\nRaw veggies with your favorite dip. Hummus is a good choice.<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
By Rennie Aranda \u2013 Skinny Gene Nutritionist You have likely heard the statement, \u201cEat your vegetables\u201d since childhood. Recent national data show why that is good advice. Fruits and vegetables provide essential vitamins and minerals, fiber, and other nutrients that are important for good health. The best way to get all the essential nutrients you… <\/p>\n
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<\/a>\u00a0aintain a healthy heart, memory function, urinary tract health, and lowers risk of some cancers.<\/li>\n