Summer Shape Up RI Resources

For some introductory information about Summer Shape Up RI, please visit here.

WEEK 8: Fruits and Vegetables On the Go

Fruits and vegetables can make great snacks during the day, and they can become the main feature of your meals away from home.

Here are some tips on eating more fruits and veggies throughout the day.

 Make your own snack packs. Bring cut-up veggies to snack on with your lunch or as a midday treat. Cut cup celery, different colors of peppers, carrots, broccoli or cauliflower and put them in a reusable container or snack bag. To save time during the week, cut up a bunch and leave in a container in the fridge. Then you can quickly put together a lunch or a snack.

When time is short, buy packaged baby carrots, individual cups of fruit in water or light syrup, and unsweetened applesauce.

Bring pieces of fruit such as peaches, plums, bananas, or grapes with you to work, school or when on the go. Place juicy fruits that may drip in a zip bag. There are even banana-shaped containers available to protect your banana when you toss it in a tote bag!

Blend a fruit smoothie to take with you on your commute.

When eating out: Order extra veggies on your sandwich or wrap, including lettuce, tomato, onion, cucumber or sprouts. Choose a menu item that is mostly vegetables, such as vegetable stir fry, salad or soup. When ordering a salad, limit the amount of higher calorie add-ons, such as dressing, nuts, cheese, and croutons. If needed, order an extra side dish of steamed veggies with lemon to help you feel full with lots of calories.

• Order a fruit or veggie side instead of French fries or chips.

Recipes Using Fruits and Veggies
Click on this link to search for specific fruits/veggies, find recipes, and create a personalized online cookbook.
http://apps.nccd.cdc.gov/dnparecipe/RecipeSearch.aspx

General Guidelines For Healthy Eating

The recommendations in the Dietary Guidelines and in MyPyramid are for the general public over 2 years of age. MyPyramid is not a therapeutic diet for any specific health condition. Individuals with a chronic health condition should consult with a health care provider to determine what dietary pattern is appropriate for them.

MyPyramid helps individuals use the Dietary Guidelines to:

         -- Make smart choices from every food group.
         -- Find balance between food and physical activity.
         -- Get the most nutrition out of calories.
         -- Stay within daily calorie needs.

http://www.mypyramid.gov/pyramid/index.html