Page 22 - Christiana Care Focus March 2109

Let’s Commit To Be Fit |
6 easy ways
togetyour5aday
Tips for squeezing the most out of your fruits and veggies from Christiana Care dietitian Cathy Dargitz, RD.
For more information or to schedule an appointment, call Nutrition Services at 302-623-3053.
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Do what Mom said — eat your fruits and vegetables. Dietary guidelines are still two servings of fruit and at least three servings of vegetables a day.
Nutrition comes in colors — think oranges, yellow squash, leafy greens, blueberries and purple eggplant.
Big Five
1 cup unsweetened almond milk or cold water* 1/4 cup frozen blueberries
1/4 cup frozen pineapple
1/4 cup frozen strawberries
2 cups baby spinach 1/2 banana
Optional ingredients
1 to 2 tbsp chia seeds or flax seeds
1/4 avocado
Cinnamon, almond or vanilla extract to taste.
*Substitute non-fat Greek yogurt or low-fat milk as a protein boost.
Directions
Combine all ingredients in a blender. Puree until smooth and thick.
Include lots of fresh or frozen produce on your shopping list along with nutrition-packed lean poultry, fish, eggs, nuts, beans and whole grains like quinoa.
Smoothies — 75 percent vegetables and 25 percent fruit — are a quick, healthful breakfast or snack.
Try the recipe on this page.
Set yourself up for success by bringing homemade lunches to work that include fruits and vegetables. If you don’t have time to pack a lunch, make extra at dinner and bring a portion for the next day.
Get the whole family involved. Sit down together and make a well-rounded menu for seven days. Then every family member has a healthful, tasty meal to look forward to. 
20 CHRISTIANA CARE HEALTH SYSTEM
SMOOTHIE