Nutrition: 9 easy ways to get your fruits and vegetables

March is (drum roll...) 

NATIONAL NUTRITION MONTH!  

We asked our go-to nutritionist, Chelsey Ocean, to offer some simple tweaks to help add more fruits and vegetables to our diets.  For more information about Chelsey & the services she offers, visit her at www.myfoodexpert.com

9 easy ways to get your fruits and vegetables

Chelsey Ocean, MS, RDN, CD, CSSD

We all know that fruits and vegetables are healthy for us and you may even know 5-7 servings of fruit is what you should aim for on a daily basis. But how can you pack all those healthy servings in one day? See below for some easy tips to get those fruits and vegetables in your diet.

Breakfast

• Add spinach, kale and/or celery to a fruit based smoothie. It may turn the smoothie green, but with the sweetness of the fruit you will never know where that green color is coming from!

• Make a parfait with 0% plain Greek yogurt, fruit, nuts, cinnamon, mix and serve
• A chicken sausage, egg white scramble with mushrooms, onions, and peppers makes a high veggie protein meal

Lunch

• Use romaine lettuce leaves to make deli meat sandwiches or wrap your turkey burger with in a lettuce blanket
• Take a cantaloupe, cut in half, remove seeds and serve inside a scoop of tuna mixed with salsa
• Add cooked or pureed cauliflower, peas or squash to mac and cheese

Dinner

• Use spaghetti squash instead of noodles and serve with turkey meatball, marinara or parmesan
• Make a salad with at least three colors of the rainbow: red, green and purple (tomato, romaine lettuce, and purple cabbage)
• Make a mixed berry blend of strawberries, raspberries and blueberries sprinkled with vanilla extract, cinnamon, cardamom and clove serve as a sweet after dinne

Bio:

Chelsey Ocean, MS, RDN, CD, CSSD is the owner and registered dietitian for My Food Expert, LLC.  She is the former director of the premier weight management program for Microsoft helping to treat and form the wellness care plan for over 1,000s of patients.  She has her Masters of Science in Nutrition and a Double Degree in Biology and Psychology with a minor in Chemistry. She partners with Lake Washington Sports and Spine Clinic to provide nutrition counseling for clients on incorporating nutrition and physical activity for a fit and healthy lifestyle. She specializes in clients seeking help with weight loss, controlling blood pressure/cholesterol, meal planning and design. Chelsey aims to tailor nutritional goals and plans to specifically suit the needs and wants of each individual client. No dieting, no hunger, just sustainable lifestyle that works for you and your food preferences.

She can be contacted at 206-375-3719 or at chelsey@myfoodexpert.com www.myfoodexpert.com