How To Increase Your Vitamins, Minerals, And Phytochemical Intake

Follow these simple tips on increasing your vitamin, minerals, and phytochemical intake:

  • When produce shopping, think in terms of the rainbow: blues and purples, greens, reds, whites, yellows and oranges.
  • Eat at least one serving of fruit and / or vegetables with every meal and snack.
  • Eat whole fruit instead of drinking fruit juice. Avoid nectars and juice from concentrate.
  • Experiment with herbs and spices such as basil, garlic, ginger, oregano, parsley and turmeric.
  • Be adventurous and try new, healthy recipes rich in vegetables and fruits that incorporate unfamiliar foods.
  • Add shredded green, red, or yellow peppers, radishes, onions, asparagus, or even broccoli stems to your standard salad.
  • Fold a cup of grated carrots, apples, or zucchini into muffin batter.
  • Add corn kernels or finely chopped sweet peppers to cornbread.
  • Beef up pizza with artichokes and onions; sliced yellow tomatoes with a little pesto; or spinach and slivered garlic with crumbled feta cheese.
  • Add ginger, bee pollen, flaxseeds to your smoothie.
  • Prepare in advance and freeze garlic, ginger, and herbs to speed up cooking.
  • Add chopped fennel and dried fruit bits to a salad and top with walnuts.
  • Grab a frozen vegetable mix and serve with rice, pasta, couscous, or other favorite grain.
  • Substitute nuts, seeds anddried fruits such as apricots, pineapple, or a tropical mix for candy as snacks.
  • Add starches and meats to your plate after filling half your plate with fruits or vegetables.
  • Store produce items such as carrots, celery and cucumbers already cut and ready to eat in the fridge.
  • Add fruits such as sliced strawberries and bananas to the top of your cereal.
  • Slip veggies into foods you already enjoy, such as on top of pizzas, in sandwiches and pasta combinations.
  • Grill fruits or veggies on skewers.
  • Toss citrus fruits and herbs into salads.
  • Add a vegetable-based soup to your menu plan.
  • Add chopped green or red pepper to your potato salad or pasta salad.
  • Sauté garlic with a can of diced tomatoes for an easy topping for grilled chicken.

Creating a pretty, colorful plate has long been the craft of chefs and caterers, but we know that those techniques aren’t only appealing to the eyes, but good for us, too. In addition to the nutritional aspect of food and color, color plays a big role in a sensory way. The more appealing the plate, the more likely we are to eat the dish.

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