Nature’s Fast Foods: Fruits and Vegetables (E2809)

How to fit fruits and vegetables into a fast-paced lifestyle.

Eat at least 5 servings of fruits and vegetables each day because they’re:

  • Loaded with vitamins, minerals, and other plant chemicals to keep you feeling and looking good.
  • Full of fiber to keep your bowels regular.

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!

FOOD

FAT (grams)

Low-fat choices

 

Baked potato, plain

0

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

Choices with more fat

 

Refried beans, ½ cup

4

Baked potato with sour cream

6

Chili, 1 cup

6

Coleslaw, ½ cup

6

Cream of broccoli soup, 1 cup

7

Hash brown patty

7

Potato salad, ½ cup

8

Grilled chicken salad (without added dressing)

8

High-fat choices

 

Baked potato with broccoli & cheese

14

Veggie-lovers pizza, 1 slice medium pizza

15

Bean burrito with cheese

17

French fries, medium

17

Onion rings

19

Taco salad with shell

62

 

Limit total fat. For a 2000-calorie meal plan, limit fat to 65 grams a day (30% calories).

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