Creative Ways to Add More Vegetables to Meals & Snacks

Source: American Heart Association

Did you know that the recommended amount of vegetables for an adult to eat each day is 4 ½ cups? Only 10% of people in the U.S actually consume this amount.

It is understood that not everyone likes all vegetables or that they struggle to figure out how to fit them all in. The following creative ways could help you get as close to the recommended amount as possible:

Shred: You can shred things such as zucchini, beets, or carrots, and add them to muffins, pancakes, soups, pasta sauce, casseroles, etc. This can boost flavor, texture and nutrition, often without anyone knowing they’re there. You can shred them yourself or find them pre-shredded at the grocery store.

Swap: You can replace half the amount of ground beef or turkey for burgers, meatloaf and meatballs with cooked chopped mushrooms. First, finely chop the mushrooms and cook in oil until soft. Let them cool, and gently mix them with your ground meat.

Puree: You can cook and puree orange vegetables, such as butternut squash, sweet potatoes and carrots to add to cheesy dishes, such as macaroni and cheese, lasagna, or baked enchiladas. Just replace half of the cheese with the pureed vegetables. This will also help reduce the saturated fat and sodium in your food.

Blend: You can put fruit and vegetables into delicious smoothies. Using frozen fruit, such as sliced banana, berries, cubed melon and chopped mango, place into a food processor or blender. Add some vegetables, such as spinach, kale, and/or cooked carrot rounds. Add a few splashes of fat-free/low-fat milk, a few dollops of plain yogurt and/or a splash of juice or water, along with some ice. Process until smooth. Different fruits and vegetables can be used to make many delicious combinations.

Exercises That Could Help Prevent Falls

Source: National Institute on Aging

Combining aerobic, muscle-strengthening, and balance activities can help strengthen muscles and prevent falls. Try incorporating some of the following into your weekly physical activities:

  • Aerobics: Yard work, housework, dancing, or climbing stairs.
  • Muscle-strengthening: Garden, arm circles, leg raises or carry heavy items such as groceries.
  • Balance: Yoga, heel-to-toe walk, or walk backwards or sideways.