CHARLESTON AIR FORCE BASE, S.C. –
"Eating a combined five to nine servings of vegetables and fruits daily can be challenging," said Sonya Phares, 437th Medical Group Health and Wellness Center health educator specialist. "With busy schedules, the temptation of junk food, and eating on the run, who has the time ... right? You do!"
Check out these tips to improve health and maintain a healthy weight:
Make vegetables and fruits convenient at home.
· Keep vegetables or fruits in plain view on the table or countertop. Cherry tomatoes, apples, bananas and oranges do not need refrigeration. When snack time comes around, it will be easy to grab a handful of cherry tomatoes or an apple instead of chips.
· Frozen vegetables are quick and easy. Just heat them on the stove or in the microwave. There are plenty of options like frozen broccoli, carrots or a mixture to name a few. Spray them with a trans fat-free margarine, or squeeze lemon on them to boost flavor.
· Pre-cut vegetables and fruits are convenient, but won't last very long. Use pre-cut vegetables to make fast salads for the week. Fruits may begin to spoil within a day or two after they're cut, however, some fruits can be purchased in frozen or canned forms. Even though the package says "pre-washed," be sure to rinse them.
Make vegetables and fruits convenient at work.
· Dehydrated fruits such as dried cranberries, raisins and dates keep well in plastic bags. Put a bag of dried cranberries in a purse or bag for an easy snack. Single serving packs of fruit cups or applesauce don't need refrigeration and can be kept at the desk.
· At lunch, choose a side salad instead of french fries and drink juice instead of a soda. You could also order a vegetarian sandwich or wrap.
· If there is a refrigerator at work, stock it with packages of baby carrots, pre-cut mixed vegetables and low-fat ranch dressing. This will make a more convenient, healthier option than the vending machine down the hall.