Eating Lots of Fruits And Vegetables Can Be Easy!

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2005 USDA Recommendations for Healthy Americans

It’s not “5-A-Day” anymore! The recommended amount of fruit and vegetable servings we should eat each day can be up to 10 servings depending on your age, gender, caloric intake and activity level. Although ten servings may seem like a large amount of fruits and vegetables to eat in one day, it can easily be accomplished.

Beans and lentils are considered vegetable and protein servings so adding these into your vegetable count will boost the amount you are consuming each day. Potatoes also count as vegetables. Roasted or baked sweet potatoes and purple potatoes make particularly healthy contributions to your vegetable count. Drinking smoothies with added spinach contribute to vegetable servings as well as two to four fruit servings without much effort and with gustatory pleasure.

Each serving is usually about 1/2 cup of vegetables, 1 cup of leafy greens, or one piece of fruit about the size of a tennis ball. Often we eat more than one serving of a fruits or vegetables at a time without realizing. Attempting to eat the recommended servings of fruits and vegetables each day can motivate us to eat more fruits and vegetables for snacks, and a greater percentage of vegetables for meals as

well as more fruit for desserts. Take August’s (2010) Healthy Challenge while fruits and vegetables are especially abundant during the summer.

Nutmeg!

It feels like the holidays start the day after Halloween! Fortunately, the holidays are accompanied with all sorts of yummy treats and festive foods. One particularly aromatic spice that brings in holiday cheer is nutmeg.

Healthy Challenge: November 2010

Oyster October

"Les Poisson, les poisson, 'ow I looove les poisson!" That Little Mermaid song is dang funny even if it is somewhat macabre... October is National Seafood Month! If you're new to Foods with Judes, you will soon find out I have a great love for our underwater friends, both to protect and to eat! Seafood has extremely positive effects on our health and brain function. You can learn more about why this is true, in addition to other clarifying mercury tidbits in a previous article, "Seafood Newsflash." I could go on for days about health benefits of different kinds of seafood, but this month's healthy challenge will focus particularly on oysters. Don't worry - you don't have to eat them raw.

Healthy Challenge: November 2010

15-Minute Roasted Mexican Soup

I can't get enough of this 15-minute soup. It tastes like it been roasting for hours and it has, but by Trader Joe's and not by you! It’s quick and sooo good. You might be able to find these roasted veggies at other stores, but you will for sure find all the ingredients at Trader Joe's. It's a soup-er healthy, zippy, meal hack. This soup can be left chunky or blended smooth, either way it taste soup-perb. The blended version is perfect for those picky eaters who don't appreciate onions, bell peppers or black beans. Shhhh, they'll never know if you don't tell them. Top it with cheese, cilantro, avocados and/or tortilla chips or don’t add a thing to it. It’s a flexible meal using frozen ingredients that you can keep on hand and made on the spot.

Quick & Healthy Meal Hack