by Pat Merewether

Created on: October 13, 2008   Last Updated: November 22, 2010

We're told to consume five servings of fruits or vegetables per day to remain healthy. But what is a serving size and how do we work it into a busy routine? It's much easier than you may think.

Portion Size

One portion of vegetables is a half cup, or about what an average size person's hand can hold when held in the shape of a cup. Fruit is a portion the size of a baseball, so a medium apple or orange is a portion. Fruit juice is six ounces - the amount that fits in a 'juice glass.' I have a specific juice glass just for my fruit juice to keep measuring simple. After you think and eat this way for a few days, it becomes second nature.

Now comes the part where you actually incorporate these foods into your daily routine. Fruit smoothes are an easy and delicious way to make certain you get three fruit portions in one yummy drink.

Healthy Smoothie

6 oz. orange juice

5 oz cranberry juice

2 oz lemon juice

1 small banana

VEGGIES:

Have you noticed that if you offer your husband or children a carrot or stick of celery for a 'snack', they roll their eyes and say, "I mean a real snack"? But cut up some celery sticks, sweet pepper rings, broccoli or cauliflower slices on a plate with a small dipping bowl of lo-fat ranch dressing, and the offering will vanish quickly!

A sneaky way to get more veggies into meals (or 'stealth veggies' as my son calls them) is to blend them into meatloaf or pasta sauce. Luckily for me the family love it. I now make it with ground turkey (ask for white and red meat ground together if you can - it's more moist and flavorful).

Veggie Meatloaf;

1 pound ground meat (beef or turkey - or a combo)

1 egg

1/2 cup bread crumbs (I use stale bread heals for this)

Place in a food processor: 1 carrot, 1 bulb garlic, 1 small onion, 1/2 small sweet pepper, 1 redskin potato, 1 medium stalks of celery. , and a handful of Italian parsley. Process until nearly liquefied.

1 envelope dry onion soup mix (choose one without MSG).

1 TBS Spicy Mustard

1 TBS Catsup

1 Tsp AI Sauce

Blend all ingredients in a large bowl. I use plastic or latex gloves so I can really get into it and keep my hands clean.

Form the meatloaf into a loaf or football shape and place into a baking pan. You can use a loaf pan, but I prefer the crunchy sides rather than the soft, moist sides.

Bake at 350F for about 30 minutes, and then check with a meat thermometer for med/well beef, for doneness.

Let rest at least 20 minutes before slicing. Otherwise it will crumble apart.

VEGGIE PASTA SAUCE

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