Crunch when you Munch

Studies show that nearly 90 percent of North Americans don’t eat enough fruits and vegetables. Adding fruits and vegetables to your meals and snacks can be easy, especially now that it is summer and there are plenty of Farmer's Markets open around town.

Here are some ways to fill your plate with fruits and vegetables and remember aim for 5 servings a day!!

Breakfast. Add berries to your oatmeal, bananas to your cereal, or peaches to your yogurt. You can also enjoy half a grapefruit or a slice of melon.


Midmorning snack. An orange, apple, or banana is a handy and portable pick-me-up. Pair with protein to keep you satisfied longer. (natural peanut butter, low-fat string cheese or Laughing Cow cheese wedge)


Lunch. Top a spinach salad with mandarin oranges or strawberries. A whole-wheat wrap with sprouts, cucumbers, shredded carrots, and tomatoes makes a filling lunch.


Afternoon snack. Munch on baby carrots, sliced cucumbers, or celery. Get your protein in by dipping them in hummus or a home-made dip made with Greek yogurt and spices.


Dinner. Add diced bell peppers, mushrooms, and onions to marinara sauce. Top grilled chicken or fish with mango salsa. Serve a side dish of steamed veggies.


Dessert. Spoon low-fat whipped topping onto a bowl of fresh berries. Grill plums, peaches, or pineapple for a unique taste.

Check out http://www.fruitsandveggiesmatter.gov/  for more ways to enjoy produce. You can also find resources to help you eat well at work, at home, and everywhere else in the Healthy Eating Toolbox.

If you plan to visit your local grocer or Farmer's Market be sure to look for some organic produce.  Here is a little reminder of the best fruits and vegetables to buy organic.
The dirty dozen — 12 most commonly contaminated with pesticides (Buy Organic)
Apples


Celery


Strawberries


Peaches


Spinach


Nectarines (imported)


Grapes (imported)


Sweet bell peppers


Potatoes


Blueberries (domestic)


Lettuce


Kale/collard greens




If budget allows, buy organic
The moderate middle
Cilantro


Cucumbers


Cherries


Pears


Hot peppers


Green beans


Carrots


Plums


Raspberries


Summer and winter squash


Oranges


Broccoli


Green onions


Bananas


Cantaloupe (imported)


Honeydew melon


Cauliflower


Tomatoes


Cranberries


It’s your call






The clean 15 — least commonly contaminated with pesticides
Onions


Sweet corn


Pineapples


Avocado


Asparagus


Sweet peas


Mangoes


Eggplant


Kiwi


Cabbage


Watermelon


Sweet potatoes


Grapefruit


Mushrooms


Produce List Source: Environmental Working Group. Go to foodnews.org for updates.