Bulletin E2809
Nature's Fast Foods: Fruits and Vegetables
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February 16, 2016 - Gail Coleman
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Eat at least 5 servings of fruits and vegetables each day because they’re:
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Plus—fruits and vegetables fit into a busy lifestyle!
No time in the morning?... Grab an apple or banana on your way out the door.
Need a quick bite for lunch? …. Choose a bean burrito topped with salsa.
Looking for an afternoon snack?...Pull out the raisins you brought from home.
No time to cook?...Zap a potato in the microwave. Top with chili, broccoli, or leftover vegetable and shredded cheese.
You can find fruit and vegetable choices in fast-food restaurants, but beware of the fat!
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FOOD |
FAT (grams) |
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Low-fat choices |
|
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Baked potato, plain |
0 |
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Juice (orange, apple, or grape) |
0 |
|
Salad bar items (raw vegetables & fruits) with fat-free dressing |
0 |
|
Corn on the cob |
2 |
|
Mashed potatoes with gravy, ½ cup |
2 |
|
Spaghetti sauce with meat, ½ cup |
2 |
|
Vegetable soup |
3 |
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Choices with more fat |
|
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Refried beans, ½ cup |
4 |
|
Baked potato with sour cream |
6 |
|
Chili, 1 cup |
6 |
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Coleslaw, ½ cup |
6 |
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Cream of broccoli soup, 1 cup |
7 |
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Hash brown patty |
7 |
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Potato salad, ½ cup |
8 |
|
Grilled chicken salad (without added dressing) |
8 |
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High-fat choices |
|
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Baked potato with broccoli & cheese |
14 |
|
Veggie-lovers pizza, 1 slice medium pizza |
15 |
|
Bean burrito with cheese |
17 |
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French fries, medium |
17 |
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Onion rings |
19 |
|
Taco salad with shell |
62 |
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Limit total fat. For a 2000-calorie meal plan, limit fat to 65 grams a day (30% calories). |
