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Place a box
of raisins in your child's backpack and pack one for
yourself, too.
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Ask for more
vegetable toppings (like mushrooms, peppers, and onions) and
less cheese on your pizza.
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Add some
cooked dry beans to your salad. Or, if you have a sweet
tooth, add chopped apples, pears, or raisins.
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Add
broccoli, green beans, corn, or peas to a casserole or
pasta.
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Have soup. You can stick with the basics like
tomato or vegetable soup or mix up some minestrone or
veggie chili to cut winter's chill. When possible,
choose soups with less sodium.
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Add lettuce,
tomato, onion, and cucumber to sandwiches.
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Order salads, vegetable soups, or stir-fried
vegetables when eating out.
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Choose
beans, corn on the cob, or a side salad with low-calorie
salad dressing instead of French fries.
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Try eating at least 2 vegetables with dinner.
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Canned,
dried, and frozen fruits and vegetables are also good options. Look for
fruit without added sugar or syrups and vegetables without
added salt, butter, or cream sauces.
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Very Vegetable
Lasagna
Take your favorite lasagna recipe and try adding
different combinations of your favorite vegetables between
the layers: mushrooms, spinach, broccoli, carrots,
zucchini, onions, or eggplant. Be creative.
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Vegetable
Primavera
1. Choose a combination of different vegetables, such as
mushrooms, tomatoes, cauliflower, and bell peppers. Chop the
vegetables into bite-size pieces.
2. Sauté in a skillet with a small amount of cooking oil or
non-stick cooking spray until the vegetables are tender, but
still crisp.
3. Toss with your favorite pasta and add garlic and basil to
taste.
4. Top with low-fat or fat-free parmesan cheese.
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Make-Ahead
Salads
1. Chop up some cucumbers, tomatoes, bell peppers, and
onions.
2. Lightly toss with a low-calorie version of a salad
dressing such as Italian or vinaigrette.
3. Store it in the refrigerator in a bowl with a lid.
4. When you're ready to eat, take a scoop of the marinated
vegetables and spoon it over your favorite lettuce and toss.
5. You have a flavorful salad in no time.
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