Fruits & Veggies

The world of food is very confusing and overwhelming with so many choices! I made a little break down of Best and Worst choices to try and help make it easier. You can substitute healthier choices into ANY recipe! Your body will love you for it!

~Vegetables~ Eat Unlimited amounts

BEST CHOICES	WORST CHOICES
Fresh vegetables, eaten raw or lightly steamed, roasted, or grilled- broccoli, celery, spinach, romaine, asparagus, cauliflower, beets, eggplant, kale, Swiss chard, Bok Choy, Asian cabbage,  carrots, tomatoes, radishes, sprouts, onion, bell peppers, green beans, mushrooms, cabbage, cucumbers, garlic, ginger, zucchini ect….. Frozen vegetables (No added preservatives, or salt), lightly steamed	Canned vegetables with lots of added sodium and preservatives Vegetables cooked with lots of added butter, cheese, or sauce Corn, peas and potatoes in large amounts (Eating too many starchy vegetables can make losing weight difficult)

Eating a ton of vegetables every day can help prevent or reduce the risk of diseases. (Diabetes, Hypertension, obesity, high cholesterol, depression, PMS, ADD, ADHD, Heart disease, cancer, Pregnancy problems such as gestational diabetes, Preeclampsia, toxemia, High blood pressure.. Just to name a few) I’m no medical doctor and I cannot claim any promises… I BELIEVE Eating Lots of vegetables AND fruit can heal our body.

EVERY DAY Try to eat a big salad, or bunches of cut up vegetables, add vegetables to all your meals, blend them up into smoothies, blend them up into sauces. Snack on vegetables and fruits.

~Fruits~ Eat 3-4 servings a/day (serv= 1 pc or 1C)

BEST CHOICES	WORST CHOICES
Frozen fruit no added sugar	Canned fruit with heavy sugar syrup
Fresh fruit, apples, oranges, bananas, mango, cherries, blueberries, raspberries, black berries, pineapple, pears, plums, avocado, strawberry…. Ect..	Chewy fruit rolls, dried fruit
Homemade jam	Regular sugar jam, jelly, and preserves
No-sugar-added applesauce	Sweetened applesauce
Whole fruit smoothies no sugar added	Fruit punch, fruit drinks, fruit juice drinks –apple juice, juice concentrates, sweetened soda

*Think Alive food to help you feel Alive*