Embracing Health
From Ascension Benefits & Insurance Solutions & Gordon State College
March 2013
How many times have you heard your mom say, “Eat your fruits and vegetables”? Mom’s always
right and you can enjoy more fruits and vegetables each day by getting your plate in shape. Building
a healthy plate is easy when you fill it with fruits and vegetables. It’s a great way to not only add color,
but also flavor, vitamins, minerals, and fiber. Take a look at your meals and see if you have the rich
colors of a rainbow on your plate. Below are some tips to keep mom happy and you healthy.
Did you know that according to the CDC, diets
rich in fruits and vegetables may reduce the
risk of some types of cancer and other chronic
diseases?
Color Your Plate with Salad
Mix and match ingredients by choosing one or more
foods from each column below. Add a light salad
dressing and enjoy!
Next time you shop the produce section, pick
up bright, in-season fruits and vegetables for
your snacks and meals.
Easy Ways to Eat Vegetables
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Try crunchy vegetables instead of chips with
your favorite low-fat salad dressing for dipping.
Top a baked potato with beans, broccoli, or lowfat cheese.
Use vegetables as pizza topping. Try broccoli,
spinach, green peppers, tomatoes, and
mushrooms.
Grill vegetable kabobs packed with tomatoes,
green and red peppers, mushrooms and
onions.
Stuff an omelet with vegetables. Add peppers,
tomatoes, onions and low-fat sharp cheddar
cheese.
Easy Ways to Eat Fruits
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Mix up a breakfast smoothie with low-fat milk,
frozen strawberries, and a banana.
Keep a bowl of fresh fruit in the center of your
kitchen table where everyone can easily grab a
snack.
Puree apples, berries, or peaches in a blender
for a thick sweet sauce on pancakes, French
toast, or waffles.
Make a habit of adding fruit to your morning
oatmeal, cereal, or yogurt.
Make fruit your dessert: slice a banana
lengthwise and top with a scoop of low-fat
frozen yogurt.
Leafy Greens
Vegetables
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Arugula
Boston Lettuce
Iceberg Lettuce
Mixed Greens
Romaine Lettuce
Spinach
Bell pepper
Broccoli or cauliflower
Carrots
Celery
Onion
Tomatoes
Beans
Cheese
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Black beans
Chickpeas
Edamame
Kidney beans
Navy beans
Blue Cheese
Cheddar
Feta
Gorgonzola
Parmesan
What’s your favorite salad combination? Add on the
extras to make it your own. Fruits, nuts, bacon bits,
avocados, and croutons will add lots of pizazz!
The information provided is for educational purposes only. Ascension Insurance does not provide medical advice, diagnosis or treatment.