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Bring fruit into the office - leave a large bowl in the kitchen area and in meetings.
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Share an exotic fruit with the office - try something new. Have "exotic fruit" day where everyone brings in something unusual!
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Bring Healthy snacks in through a vending machine or "honor system." Suggestions might include protein or power bars loaded with antioxidants, raw nuts, and whey protein powder for making energy increasing drinks.
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Remove unhealthy snacks such as candy, chips, and sodas and include many healthier choices.
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Start a “5 a Day Challenge” in your workplace. Challenge your employees to eat 5 or more servings of fresh whole fruits and vegetables per day and reward the person who wins over a weekly or monthly time frame.
Some Healthy Snack Choices:
“Too much of a good thing can be wonderful” – Mae West
- Fresh fruit
- Vegetables (e.g. carrot sticks and cucumbers)
- Single serving applesauce
- Nuts, raw and unsalted (peanuts not recommended because of allergies)
- Dried fruit
- Avocados
- Whole grain Cereals
- Yogurt
- Protein power bars (without sugar or substitutes)
- Healthy bran muffins (no, not chocolate - that's a "cupcake")
- Whey protein powder (for making healthy smoothies).
- Rice crackers
- Cheese (minimally processed)
- Cottage cheese
- Olives
Fruits and Vegetables: It’s Easy to Take the “5 a Day Challenge”
More is better when it comes to fruits and vegetables. Eating five or more servings of fruits and vegetables is the simple “5 a Day” message and a smart strategy for better health. Invite a group of coworkers or friends to challenge you in eating more fruits and vegetables and in sharing good health! A well balanced diet of fruits and vegetables is an important step to healthy lifestyle. They contain vitamins, minerals, and fiber, which help to reduce your risk of obesity and high blood pressure.
What’s a serving?
Nutritionists recommend eating between 5 and 9 portions per day, where a "portion" is considered to be a half-cup of the cut fruit or vegetable. The exception is leafy greens, which require a full cup to be considered an entire portion. Here are some examples:
- One medium fruit, such as an apple, banana or orange.
- ½ cup cut-up fruit, such as fruit salad.
- ¼ dried fruit, such as raisins, prunes, apricots or dates.
- ¾ cup or 6 ounces fruit or vegetable juice, such as grapefruit or tomato.
- ½ cup raw or cooked vegetables, such as broccoli, carrots, or cauliflower.
- 1 cup raw, leafy vegetables, such as romaine or green leafy lettuce.
Easy "5 A Day" tips
Use the following tips to build your fruit and vegetable intake up to the minimum of five a day:
Start the day with fruits and vegetables. A 6-ounce glass of juice, such as orange or grapefruit, and a sliced banana or berries on your cereal can give you a delicious, high-fiber head start.
Fruits and vegetables are portable and can give you a quick boost of flavor and energy anytime. Pack an apple or a bag of carrot sticks, raisins, or dried apricots in your glove compartment, purse, or briefcase.
On the run? Keep fruits and vegetables within easy reach. Put a bowl of fruit on the counter in the kitchen or on your desk. Make sure fruits and vegetables are clearly visible when you open the refrigerator. Cut up your favorite vegetables to store in re-closeable plastic bags. If you see it, you may be more likely to eat it.
Stock up for the week. Keep a variety of fruits and vegetables, fresh, frozen, and dried, in your refrigerator, cupboard and freezer.
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