by Lynda Jaisel

Created on: October 11, 2008   Last Updated: March 13, 2009

Fitting in fruits and vegetables into your daily schedule is not an easy task, but it can be done.. Fruits and vegetables are packed with essential minerals, vitamins and fiber that are critical to your health. 5-9 daily servings is recommended, yet, many of you don't eat enough because it requires too much prep-time, therefore, not meeting your daily goals.

It is scientifically proven that compared with people who consume a diet with little or no fruits and vegetables, those who ate generous daily portions were most likely to have reduced risks of chronic and cardiovascular diseases, stroke and certain cancers.

Busy lives require easy-access food-on-the-go packed with natural nutrients needed to keep the body going. Follow the tips below to get you and your family back on the healthy track.

TIPS ON HEALTHY SNACKING

TOP 5 VEGGIES. Write your favorite veggies down and slowly introduce more to your list.

PREPARE FOR THE WEEK by creating easy on-the-go snacks. Choose a non-work day, such as Sunday, to chop up veggies/fruits into single serving-size packs for the week. It will save you prep-time during your workdays and healthy snacks will be ready to go whenever you need them.

Use airtight containers, zip-lock bags and insulated cups for homemade fruit/veggie smoothies. They are spill-proof, great for preserving and easy to take with you wherever you go.

MEASURE SNACK PROPORTIONS so not to lose track of how much you are eating. A great way to beat the overeating habit is to pre-portion your food into snack-size baggies. Read Nutrition Facts Panel on label to determine the correct amount of a single serving. Get out your measuring cups and compare what is in the baggies. More or less, it will be close to the correct amount.

GO RAW. Ideal snacks are uncooked or steamed. Raw is live'. Cooked is dead'. Cooking destroys or changes the many nutrients (vitamins, minerals enzymes, etc.) needed. Raw fruits and veggies are more cleansing and detoxifying, plus has an abundance of natural enzymes that ensures good digestion and absorption of essential nutrients.

Try broccoli, cucumbers, tomatoes, carrots, white corn on the cob, cauliflower, artichoke, carrots, celery, cabbage and spinach. Others such as okra, root vegetables, fennel, potatoes, leeks, tubers, plantains, squash, rhubarb, eggplant and asparagus require some steaming.

THINK COLOR. Eat a colorful variety of fruits and vegetables daily to give your body a wide-range of nutrients such as potassium, folate, fiber, vitamins

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