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sedentary and 5 feet 4 inches tall, you need far fewer calories to<br />
remain at your current weight than an active person who is six<br />
feet tall.<br />
Focus on fruits and vegetables<br />
Set a goal. Start by eating one extra fruit or vegetable a day.<br />
When you’re used to that, add another and keep going. For<br />
example, add fruit to your breakf<strong>as</strong>t cereal every morning. Then<br />
try eating a piece of fruit <strong>for</strong> an after-lunch snack. Next, add at<br />
le<strong>as</strong>t one vegetable to your dinner plate.<br />
Be sneaky. Adding finely grated carrots or zucchini to p<strong>as</strong>ta<br />
sauce, meat loaf, chili, or a stew is one way to get an extra serving<br />
of vegetables.<br />
Try something new. It’s e<strong>as</strong>y to get tired of apples, banan<strong>as</strong>, and<br />
grapes. Try a kiwi, mango, fresh pineapple, or some of the more<br />
exotic choices now found in many grocery stores.<br />
Start off right. Ditch your morning donut <strong>for</strong> an omelet with<br />
onions, peppers, and mushrooms. Top it with some salsa to wake<br />
up your palate. Or boost your morning cereal or oatmeal with a<br />
handful of strawberries, blueberries, or dried fruit.<br />
Drink up. Having a 6-ounce gl<strong>as</strong>s of low-sodium vegetable juice<br />
instead of a soda gives you a full serving of vegetables and spares<br />
you 10 te<strong>as</strong>poons or more of sugar. You can also make your own<br />
vegetable juice with a blender or juicer.<br />
Give them the heat treatment. Ro<strong>as</strong>ting vegetables is e<strong>as</strong>y<br />
and brings out new flavors. Cut up onions, carrots, zucchini,<br />
<strong>as</strong>paragus, turnips — whatever you have on hand — coat with<br />
olive oil, add a d<strong>as</strong>h of balsamic vinegar, and ro<strong>as</strong>t at 350° until<br />
done. Grilling is another way to bring out the t<strong>as</strong>te of vegetables.<br />
Use ro<strong>as</strong>ted or grilled vegetables <strong>as</strong> a side dish, put them on<br />
sandwiches, or add them to salads.<br />
Let someone else do the work. If peeling, cutting, and chopping<br />
aren’t your thing, food companies and grocers offer an everexpanding<br />
selection of prepared produce, from ready-made salads<br />
to frozen stir-fry mixes, and take-along sliced apples and dip.<br />
Improve on nature. Don’t hesitate to jazz up vegetables with<br />
spices, chopped nuts, balsamic vinegar, olive oil, or a specialty oil<br />
like walnut or sesame oil. Most grocers carry several spice blends<br />
made specifically <strong>for</strong> vegetables. Even a d<strong>as</strong>h of grated Parmesan<br />
cheese can liven up the blandest green beans. z<br />
Harvard Medical School offers special reports on over 50<br />
health topics. Visit our Web site at http://www.health.harvard.edu<br />
to find reports of interest to you and your family.<br />
Copyright © 2010 by Harvard University.<br />
Vegetables With a Touch<br />
of Lemon<br />
From Healthy Women’s e-newsletter, HealthyWomen Take 10<br />
If you can’t remember the l<strong>as</strong>t time you woke up feeling<br />
rested and refreshed, steaming vegetables and using a<br />
lemon-herb sauce make this dish light and e<strong>as</strong>y to make.<br />
1/2 small head cauliflower, cut into florets<br />
2 cups. broccoli, cut into florets<br />
2 Tbsp. lemon juice<br />
1 Tbsp. olive oil<br />
1 clove garlic, minced<br />
2 tsp. fresh parsley, chopped<br />
Steam broccoli and cauliflower until tender (about<br />
10 minutes).<br />
In small saucepan, mix lemon juice, oil, and garlic,<br />
and cook over low heat <strong>for</strong> 2 to 3 minutes.<br />
Put vegetables in serving dish. Pour lemon sauce over<br />
vegetables. Garnish with parsley.<br />
YIELD: 6 servings<br />
SERVING SIZE: 1/2 cup<br />
NUTRITIONAL ANALYSIS PER SERVING:<br />
Calories, 22; Total fat, 2 grams; Saturated fat, less than<br />
1 gram; Cholesterol, 0 milligrams; Sodium, 7 milligrams;<br />
Calcium, 10 milligrams; Iron, than less 1 milligram.<br />
PARTNERS Fall 2010 21