Current dietary guidelines call for a diet rich in fruits and vegetables in order to promote the health benefits to your life. The U.S. Department of Agriculture Food Guide Pyramid suggests that getting 2½ cups of vegetables and 2 cups of fruit per day is part of a 2,000 calorie diet. Talk to your doctor about a calorie range that will meet your nutritional needs.

How do you get your five?
It may take time, and practice, to figure out how to incorporate four to five servings of fruits and vegetables into your daily diet, especially when you are not accustomed to consuming them on a regular basis. However, there are several strategies that you can try to help you boost your intake.

First, try to fill at least half of your plate with brightly colored vegetables. You may prefer to have a salad as well. Remember to limit your use of toppings that are high in calories, fat, sodium, and sugar to help keep your salad nutritious. Also, remember to use a low-fat or fat-free dressing and to monitor your portion size so that you do not overindulge.

Next, make a healthy dessert using fruit. Try thawed frozen unsweetened berries with 1−2 tablespoons of low-fat whipped topping. You may want to core an apple (with the skin on it for a little extra fiber) and bake it in the oven with some cinnamon on it. You can complement it with ½ cup of low-fat frozen yogurt on top for a boost of calcium.

You can choose to replace your snacks with fruits and vegetables as healthy alternatives to traditional “snack” foods. Carrot sticks and celery, grapes, and canned unsweetened peaches or pears may be good choices for you. While variety is best, it is still better to eat the few you do like than to have none at all.

Fruit and vegetable myths — busted!
There is a misconception that a derivative of a vegetable — such as ketchup and French fries — counts as a vegetable in a meal. They do not.

Here are the facts on what counts and what does not:

Sneak fruits and veggies into your diet.
If you have difficulty getting your fruits and vegetables on their own, consume them in soups, mixed dishes and salads, or sneak them into dishes that do not have any. Be creative. It’s easy to transform simple foods into something special with an extra ingredient of fruit or a vegetable:

• Toss a handful of dried cranberries into boiling water to soften them to enrich a starch dish, like rice or couscous.
• Add a 1/2 cup of frozen peas and carrots to a casserole.
• Mix canned low-sodium corn or green beans into a low-sodium and low-fat can of potato soup.
• Add banana slices to your peanut butter and jelly sandwich.
• Serve fruit as a side dish or as a complement to a lean pork dish.
• Add spinach, peppers, or broccoli to an omelet.

Here is a great pasta dish from Aetna InteliHealth^® that counts as two servings of vegetables. Add a side salad and you’ve got three.

Rigatoni with Beef and Eggplant Ragu

Ingredients:
8 ounces whole-wheat rigatoni or penne
1/2 pound 92% lean ground beef
4 cloves garlic, chopped
1/2 teaspoon fennel seed
3 cups diced eggplant (about half a medium eggplant)
2 teaspoons extra virgin olive oil
2 eight-ounce cans no-salt-added tomato sauce
1 cup red wine
1 tablespoon chopped fresh oregano or 1 teaspoon dried
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
2 teaspoons pine nuts, toasted
1/2 cup crumbled feta cheese (optional)

Preparation:

1. Bring a large pot of water to a boil. Cook pasta according to package directions.
2. Meanwhile, cook beef, garlic and fennel seeds in a large nonstick skillet over medium heat, until the beef is browned, about 3 minutes. Add eggplant and oil; cook, stirring occasionally, until the eggplant browns, about 5 minutes. Add tomato sauce and wine; cook, stirring occasionally, until the sauce thickens, about 10 minutes. Stir in oregano, salt and pepper.
3. Drain the pasta; serve topped with the sauce and sprinkled with pine nuts and feta, if using.

Sources:

Aetna InteliHealth. Nutrition: High Five to Your Health. Available at http://www.intelihealth.com/IH/ihtIH/WSIHW000/325/26033.html. 01/09.

Aetna InteliHealth. Nutrition: Eating Well Recipe Index. Available at: http://www.intelihealth.com/IH/ihtIH/WSIHW000/325/24100/907691.html?d=dmtContent. 01/09.