Very few people are 100% healthy. And unfortunately, many people think that taking a medicine, a supplement, or some other pill is the best way to improve their health. But what if there was something you could eat that would do all of the following?

• Reduce your risk of heart disease and stroke
• Reduce your risk of some types of cancer
• Decrease your cholesterol
• Help calm symptoms of an irritable bowel
• Increase your sensation of fullness and decrease your caloric intake
• Help decrease or control your blood pressure
• Keep your eyes healthy
  
  

What if those foods also added flavor and appeal to your meals and was a quick, natural snack?

If you guessed we are talking about fruits and vegetables, you are right! Produce in its many varieties, tastes, and colors, has all of the benefits listed above. So how can you make sure you are getting all of these benefits? Choose fresh, frozen, or canned produce without added fats, sugars, or breading with the least amount of processing.

• Have one slice of melon with breakfast
• Add ½ cup chopped vegetables to your eggs
• Stir ½ cup berries into your plain yogurt (adds natural sweetness!)
• Add cucumber slices, sprouts, avocado or other vegetables to your lunch
• Have raw veggie sticks (bell pepper slices, celery, snow peas) instead of chips or fries
• Freeze grapes, berries, or other fruits for a frozen treat on hot days
• Add chopped mushrooms, squash, eggplant, or other vegetables to sauces and meat dishes
• Try veggie noodles or riced cauliflower (find already prepared versions in the produce department or frozen foods aisle)
• Keep produce where you can see it - a bowl on a counter or a higher shelf in the fridge to remind yourself to eat it