10 Fruits and Veggies a Day for Life!
Tracking Your Fruits and Vegetables with 95210
Members may personalize their display of fruit, veggie, and nuts icons. Each icon may be selected one or more times per day to represent one or more servings of that particular fruit or veggie. Servings are added up for a daily total of fruits and veggies consumed, and points are allocated by serving and per color of fruit or veggie to promote "eating a rainbow of colors" for better nutrition and an overall healthier life.
Easy Steps to Getting Your Five a Day
By Heather Fuselier, Certified Wellness Coach
"Eat your vegetables!" We can still hear our mothers giving this advice, and many of us hear ourselves repeating it to our own children! But when vegetables rank low on our family’s list of favorite foods, how do we make getting those five servings a day not feel like a chore? With a little creativity and prep time, you can be well on your way to eating a more balanced diet. Read more about "eating a rainbow" of fruits and vegetables at todayiatearainbow.com!
- Start with the vegetables you like! If all you like are carrots, eat carrots. Then, add more variety over time!
- Look for color-rich veggies at the restaurant salad bar and aim to “eat a rainbow” and have every color represented on your plate!
- Keep fresh fruits and vegetables pre-chopped and in the front of your fridge. When you open it looking for something to munch on, they will be ready for the taking!!
- Add frozen vegetables like peas, broccoli, and peppers to pasta and rice dishes!
- Make your own 100-calorie packs and stash them in the fridge for quick snacks. A snack of baby carrots, raisins, and raw almonds is filling and doesn’t require refrigeration!
- Slice a cucumber, green bell pepper, and tomato to snack on with hummus while preparing dinner. It will nourish your body and keep you from snacking on junk food!!
- Make a family goal to try a new vegetable every week and search for fun recipes to prepare together!
Eating vegetables may sound like a chore, but you may be surprised to find that the more of them you eat, the more your body begins to crave them! By making vegetables an easy and regular part of your day before long you won’t have to remind your family to eat their veggies and will hear requests of “more please,” instead!
"The award-winning Today I Ate A Rainbow kit guarantees it will get kids ASKING to eat fruits and veggies by turning healthy eating into a fun game. Kids thrive when they eat five colorful fruits and veggies every day...the Today I Ate A Rainbow kit and website make it easy! Parents know their kids should be eating fruits and vegetables every day, but there is a big gap between knowing that and making something happen. The Today I Ate A Rainbow kit gives them a hands-on tool that turns knowledge into action!"
Looking to boost your nutritional intake?
By Shannon Clark, Fitness, Health, and Nutrition Writer
If so, getting in the colors of the rainbow is important. Let’s give you a quick run-down of the main colors to be focusing on including and why they are so important for success.
Want to fend off cancer? Fill your plate with red colored foods. Rich in phytochemcials such as lycopene and anthrocyanins, these will help to combat this life threatening condition. They can also help to fend off your risk of heart disease and stroke, keeping you in top health condition.
Choose strawberries, tomatoes, red peppers, cherries, cranberries, and watermelon.
Eating a diet rich in sunny yellow foods can help to boost your immune system thanks to the heavy dose of vitamin C they contain. They’ll also help to fend off inflammation, improve your circulation, and can lower your risk of developing heart disease. Finally, they’ll also help to assist with proper digestion and can help to detox your body.
Try lemons, yellow peppers, pineapple, corn, and butternut squash.
Another cancer fighter, purple foods contain sulfur compounds, which can help to slow the development of carcinogens that lead to cancer development. In addition to that, they’ll also help boost your brain power and memory, prevent blood clots, and lower your risk or urinary tract infection. Finally, they’ll also help give your heart a boost as they lower your risk of heart disease and stroke.
Opt for blueberries, purple cabbage, eggplant, and grapes.
Get your greens in – a statement told by grandmother’s everywhere, it’s one to pay attention to. Green colored foods are loaded with antioxidants, which will help to lower your risk of cancer, inflammation, and heart disease. In addition to this, they also help to detoxify the body, reducing harmful build-up and warding off the development of Alzheimer’s disease.
Munch on spinach, kale, broccoli, leeks, cucumbers, asparagus, snap peas, and bok choy.
Well-known for it’s vitamin C boost, orange colored foods are excellent for strengthening your immune system. In addition to this, they’ll help promote healthy eyes, promote bone and cell growth, and improve blood vessel health. Finally, they’ll also help to repair DNA to ward off cancer and heart disease.
Include carrots, orange peppers, oranges, papaya’s, sweet potatoes, and cantaloupe in your diet regularly.
While you may have heard that you should avoid all white foods, this isn’t the case. Certain white foods can help to promote a healthier heart by warding off inflammation and cancer. In addition to this, they can also help manage arthritic conditions, easing pain in these individuals, while boosting your immune system as well.
Include onions, garlic, shallots, turnips, parsnips, and mushrooms.
Despite their calorie content, nuts are a great energy dense foods to include in your diet plan. They’ll help to improve heart-health by lowering the level of bad cholesterol in your body, improve your digestive system thanks to the dietary fiber they provide, and they’ll help you maintain blood glucose levels, warding off diabetes.
Try pistachios, almonds, walnuts, pecans, hazelnuts, and cashews.
Healthy Snacks Are Your Hero With Advanced Prep
By Heather Fuselier, Certified Wellness Coach
You're sitting in a meeting that is going longer than you expected, feeling your stomach growl and glancing at your watch. You have to pick up your kids get them across town to soccer in an hour, and as your brain races across the work still on your desk, the vending machine snacks and a diet soda seems the fastest solution, keeping your stomach quiet as you chalk up another day of putting off your healthy habits, promising to do better next time. You get in the car feeling rushed, stressed, and disappointed that you caved to junk food yet again.
Does this sound like you? What if you were able to reach into your bag and snack on an apple and nuts on the way to soccer, and hand your kids a healthy snack to eat instead What if your stomach didn't even start to rumble because the lunch you ate was healthy and well-balanced? It's possible when you spend just a few minutes each evening, or an hour on the weekend, preparing food ahead.
The simplicity of chopping fruit and counting out raw, natural almonds takes about 45 seconds, but avoids a trip to the vending machine. Filling water bottles in the morning and putting them, along with a banana and granola bar, into an insulated bag to keep iced down in the car makes after-school snacks just a zipper away. Even just packing 5 oranges, 5 apples, a bag of carrots, and pre-portioned containers of hummus to stash in the office fridge provides convenience for when you get hungry at work.
Think ahead to your crunch times, and take a few minutes each evening to prep some snacks to have on hand. It takes a bit of planning, but it becomes a faster chore the more you do it! Invest this time in yourself - you deserve it!
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