Great Ideas for Getting Your Daily Dose of Fruits & Veggies

fruits and vegetables

It is a great way to increase nutrition in your daily clean eating food plan to incorporate seasonal vegetables into your diet. The days of abundant vegetables and farmer’s market colorful produce are almost out of reach, but there are still beautiful, colorful vegetables available at this ‘quiet’ time.  It seems obvious, but many people steer toward pre-packaged fruit/vegetable juices for convenience which often do have added sugars, preservatives and salt to extend their shelf life. EATING FRESH FRUITS/VEGETABLES AVOIDS THOSE UNWANTED ADDITIVES!

Asparagus, artichokes (one of the highest antioxidant vegetables around), broccoli (high in antioxidants and fiber), and a variety of greens are just a few of the tasty offerings that are available. Spaghetti squash, acorn and butternut squash as well as purple/green cabbage, purple/sweet potatoes are great choices.

Try grilling some fresh pineapple to top your ham/turkey/chicken meal, or add spinach, asparagus and anything else to your morning egg whites to help give you protein packed energy for your whole day. Add strawberries and non-fat feta to your spinach, topped with roasted sunflower seeds or hazelnuts as your salad.

Try packing snap peas, carrots, celery, or cherry tomatoes as your afternoon snack. You don’t need ranch dressing to dip because you are not 8 anymore. Enjoy the natural flavors in the vegetables. If you need something, mix 0% Greek yogurt with a dash of hot sauce, or natural horseradish with a dash of paprika or 2 tablespoon of low-salt natural salsa. Be creative and have some fun with it.

Nutritionists recommend at least 5 servings each day of these fruits and veggies. Try the ideas from above as well as packing pea pods, carrots or cherry tomatoes as your mid-morning or afternoon snack.  All of these suggestions can help you achieve those serving recommendations.

 Workout Diary:

Pure Barre class- 55 minutes

Strength train- chest (at home)

flat bench chest dumbbell press- 20 lb

3 sets of 20 push ups

flat bench dumbbell fly-15 lb

standing chest push- 1 tube

 Food Diary:


1 cup egg whites (120 cal)

2 oz old fashioned oatmeal, cinnamon ( 187 cal)

A.M. Snack-

1 bowl high fiber organic raisin bran breakfast cereal, 1/2 cup non-fat milk (156 cal)


4 oz tuna steak, rare (165 cal)

salad- 10 oz assorted greens: organic spinach, broccoli, pea pods, broccoli slaw,1/2 orange sweet pepper (100 cal)

3 oz brown rice ( 105 cal)

2 oz fat free feta (45 cal)

P.M. Snack-

1 portion spring water packed tuna, 2 tbsp. non-fat Greek yogurt, 1/2 tsp pickle relish, 1/2 whole wheat pita (190 cal)


4.5 oz. pork chop (257 cal)

3/4 quinoa, onions, sliced almonds, crushed tomato, garlic (140 cal)

1/2 cup sauté zucchini, yellow squash in EVOO extra virgin olive oil ( 57 cal)

1 whole wheat baguette dipping sauce of balsamic vinegar and rosemary olive oil (210 cal)


no sugar added chocolate pudding, 1/4 cup blueberries (80 cal)

TOTAL- 1717



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