It is recommended that we eat five to nine servings of fruit

It is recommended that we eat five to nine servings of fruit and vegetables each day, and for good reason. There are immense health benefits of eating more fruits and vegetables, as the phytochemicals and antioxidants in plants help reduce oxidative damage and provide us with much-needed dietary fiber. But without realistic ways of incorporating these foods into each meal, how can we meet the recommendation and realize the health benefits?

Including fruits and vegetables may be as easy as salad and soup for lunch, or a steamed side with dinner, but vegetables for breakfast may be a bit more daunting. Check out the following ways to start your day right by including vegetables with breakfast.

Greens and Eggs Egg omelets, scrambles, and frittatas are a great vehicle for all kinds of vegetables. Save time by chopping fresh vegetables and storing them for an easy addition to your favorite egg dish. Experiment with your favorite vegetable combination: Peppers and onions make a classic Denver omelet; or make a Mediterranean-style omelet with spinach and tomato, and try adding broccoli for a bonus crunch.

Savory Oatmeal Warm oatmeal is a great breakfast food loaded with fiber. Saute mushrooms, onion, and your favorite herbs and serve them over cooked oatmeal. Add pureed sweet potatoes or squash to your morning oats and top with cinnamon and a crunch of walnuts. Bonus: The walnuts will add some protein and healthy omega-3 fatty acids to your meal.

Colorful Sandwiches and Burritos Add a boost to your breakfast sandwiches by adding raw spinach, thinly sliced zucchini or tomato, and one or two thin slices of avocado. Or add chopped cabbage, peppers and salsa to egg and black bean burritos to bring a zesty flair to breakfast food.

Breakfast Salad Who says salads are just for lunch? Start your morning with a light yet filling meal by mixing a salad with all your favorite greens and fixings, and add a couple of cooked eggs.

Green Smoothies If pressed for time, smoothies are a great way to get the benefits of fresh fruits and vegetables in a portable package. Add spinach, parsley or other greens to the protein base of the smoothie, and round it out with slightly sweet apples, carrots or other fruit.

More in News & Comment

Redmond’s Neelam Chahlia crowned as Mrs. Washington America and competing for the national Mrs. America title on Aug. 26. Photo courtesy of Neelam Chahlia
Redmond’s Chahlia to compete for Mrs. America 2020 title

Mrs. Washington America winner says her journey embodies the ‘American Dream.’

Tanya Van Cuylenborg and Jay Cook. (Family photos)
Life in prison for 1987 killer of young Canadian couple

A judge sentenced William Talbott to life without parole for killing Jay Cook and Tanya Van Cuylenborg.

Renton Police Officer Tanuj Soni has been charged with fourth-degree assault with sexual motivation and abuse of office. Photo courtesy of City of Renton
Court documents reveal details of alleged assault by a Renton police officer

Deputy Chief says RPD is performing an internal investigation

Seattle anchors future Renton water taxi

SECO leaders tell state they are ready to implement new ferries

Alaska Airlines to begin Everett-Spokane service on Nov. 4

It will be the carrier’s first in-state route and its 10th destination from Paine Field.

As his wife Heather looks on, John Norman gets a hug from his daughter Amber Nelson, and granddaughter Ashlee Nelson, right, after his replica of the Spirit of St. Louis flew for the first time from Arlington Municipal Airport on Sunday, July 28, 2019 in Arlington, Wash. (Andy Bronson / The Herald)
This might be the best Spirit of St. Louis replica ever made

A plane like the one Charles Lindbergh flew across the Atlantic logged its first flight in Arlington.

Sound Transit to rent warehouse space in Kent for light rail projects

Mainly a storage facility for parts, supplies for Northgate, Bellevue extensions

Soviet-era fighter jet from Paul Allen’s estate up for sale

The restored and flyable MiG-29 was formerly on display at a Paine Field aircraft museum.

Stevens Pass cleanup nets beer, jeans and a 20-year-old pass

Garbage is left behind when the snow melts. Nearly 150 people joined the annual event on Wednesday.

Most Read