Homespun

September 12, 2001

Counting Down with 5 A Day!

Everyone in America seems to be strapped for time especially during the workweek. Unfortunately, fruits and vegetables are the foods most often left out of meals in the interest of time. Whether it be fast-food lunches, quick breakfasts, or snacks between errands, people are likely to turn to high-fat or high-calorie choices or simply not consider fruits or vegetables as viable options. Fruits and vegetables, however, are nature's original fast-food. In fact, many fruits already come in portable, individually- sealed packages!

The 5 A Day for Better Health program has created a game plan for people who feel they just don't have enough time to prepare fruits and vegetables and include them in their daily diets. Every serving proposed here takes less than five minutes to prepare.

Breakfast: Usually eat cereal? Slice a medium or half of a large banana on top. Like to microwave oatmeal? Throw in a quarter cup of raisins or dried cranberries. Above all else, don't forget your morning juice. Just 6 ounces of 100% fruit juice or low-sodium vegetable juice counts as a serving toward your 5 A Day. If you want to go for a super-cool treat for warmer days, try a fruit smoothie. 2 servings down!

Midmorning snack: Unsweetened portable applesauce counts as a serving, and is easy to snack on anywhere. Like those baby carrots? Eat just five or six baby carrots and you have another serving. 3 servings down!

Lunch: Since the fastest lunches are usually on the go, try ordering a sandwich loaded with vegetables or a cup of hearty vegetable soup. Add a small side salad with low-fat dressing, and feel your energy rise. 5 servings down!

Dinner: Even if you only have five minutes, dinner veggies are easy and delicious. Consider cooking canned or frozen peas or cauliflower in the microwave for a quick dinner side dish. Or, make a quick and delicious meal out of a microwave-cooked sweet potato with broccoli, cauliflower and some low-fat ranch dressing. A ½ cup of vegetables counts as one serving. 7 servings down!

Dessert: Stock your freezer with 100% fruit juice popsicles or place a ½ cup of berries, peaches, or other favorite fruit on low-fat frozen yogurt and you have added another 5 A Day serving to your day! 8 servings down...surpassing the goal of at least five!

Over the weekend: Take advantage of some much-needed downtime over the weekend to prepare fruits and vegetables for the week. Freeze some peaches and nectarines, they will make tasty "pick-me-up" snacks during the week. Or make a veggie pizza with some fresh vegetables, low-fat cheese and pre-packaged pizza dough, then freeze it and reheat it for lunch later in the week.

With this game plan, it's east to get 5 A Day. Now being strapped for time no longer means being strapped for tastiness and health.

YOGURT-RASPBERRY SMOOTHIE

1 cup unsweetened, frozen raspberries

¾ cup 100% orange juice (if you use frozen juice, make sure to dilute first)

½ cup fruit-flavored, low-fat yogurt (try peach)

Blend all ingredients well in blender, and drink!

BANANA BREAD

2 cups ripe bananas, mashed (2 large bananas)

½ cup brown sugar

1 teaspoon butter

1 cup wheat flour

½ teaspoon oil

2 tablespoons raisins, unsweetened

1 cup self-rising flour

5 cup fresh fruit, sliced

Preheat oven to 350°. Combine in a large bowl bananas, brown sugar, butter, wheat flour, oil, raisins, and self-rising flour. Bake for 35-45 minutes in a small loaf pan. Serve with fresh fruit. Yield: 10 servings (1 slice - 1/10 of loaf).

This page created by Margie Yarnell, Extension Secretary/Webmaster.
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