Reality-Checked Diet: Week 9

Week 9 kicks off the third and final month of this Reality-Checked Diet. Just in case you're feeling the need for more variety, we've got all new meal and snack options for you. But first, the goal for Week 9 is to pump up the fruits and veggies in your diet:

Produce is a health powerhouse, but only 1 out of 10 people get the recommended amount of fruits and vegetables each day. The U.S. Department of Agriculture recommends a person eating 1,500 calories per day should eat a minimum of 1.5 cups of fruit and two cups of vegetables each day. Fruits and vegetables are a dieter's best friend because they are the lowest-calorie food group (one serving of veggies is only 20 calories and a serving of fruit is 60 calories). They are also extremely filling because of their high water and fiber content, which means you won't be as hungry for higher-calorie foods. As a bonus, fruits and veggies may prevent high blood pressure, heart disease, diabetes and some types of cancer. Here's how to get extra fruits and veggies into your day:

Tips to get more fruit:

-Keep plastic sandwich bags filled with grab-and-go fruit for a snack such as grapes, strawberries and peeled oranges.

-Have a fruit bowl out on the counter -- if you see fruit you will be more likely to eat it

-Have fruit for dessert. Try unique things such as grilled bananas and pineapples, baked apples with cinnamon and a dash of brown sugar and berries on top of low-fat frozen yogurt or angel food cake.

-Blend fresh or frozen fruit with a 6-ounce container of low-fat plain or vanilla yogurt for a naturally sweet and nutritious breakfast shake

Tips to get more veggies:

-Buy frozen veggies. They're already cleaned, cut and ready to cook.

-Add extra veggies to meals you already make such as stir fry, pizza, pasta and sandwiches.

-Experiment with dried and fresh herbs, seasonings, spices and low-fat marinades and dressings to keep veggies tasting different and delicious.

-Keep a tray of cut veggies with low-fat dip at eye-level in the fridge. When you are looking for a snack, the veggie tray will be the first thing you see and you'll be more likely to grab from it.

For more produce ideas & recipes visit www.fruitsandveggiesmorematters.org

MONTH THREE: BREAKFASTS

BREAKFAST 1

Dunkin Donuts

Ham, egg and cheese English muffin sandwich and a medium coffee with nonfat milk

BREAKFAST 2

Maple Waffles and Berries

2 frozen whole-grain waffles

1 cup berries

1 Tbsp. maple syrup

Serving directions: Top waffles with berries and syrup.

BREAKFAST 3

Banana Nut and Honey Oatmeal

1 packet plain instant oatmeal, cooked with water (as directed on package)

1 small banana, chopped

2 Tbsp. chopped walnuts

2 teaspoons honey

Serving directions: Top oatmeal with banana, walnuts and drizzle with honey.

BREAKFAST 4

Peanut Butter Toast with Apple

1 slice whole grain bread

1 Tbsp. peanut butter

1 small apple, sliced

1 (8 oz.) glass skim milk

1 Tbsp. sugar-free chocolate syrup

Serving directions: Spread peanut butter on toast. Put apple slices on toast or on the side. Serve with chocolate milk.

BREAKFAST 5

Blueberries and Bran

1 cup high-fiber bran cereal

1 cup nonfat milk

1 cup blueberries

Serving directions: Pour all ingredients in a bowl. Enjoy a standard cereal breakfast with plenty of added fruit for fullness.

BREAKFAST 6

Cereal & Yogurt Parfait

1/2 cup whole-grain cereal

1 container (6 oz.) low-fat vanilla yogurt

1/2 cup grapes, halved

2 Tbsp. pistachios, chopped

Serving directions: Layer cereal, yogurt, grapes and nuts in glass or bowl.

BREAKFAST 7

Bagel and Fried Egg

1 egg

2 egg whites

1/2 (3-inch) whole-grain bagel

1 medium grapefruit

Serving directions: Coat a skillet with butter-flavored cooking spray. Fry eggs in skillet and serve on bagel half. Enjoy grapefruit.

NEXT:  Week 10