1
00:00:03,440 --> 00:00:06,680
Speaker 1: Welcome to Before Breakfast, a production of I Heart Radio.

2
00:00:09,320 --> 00:00:14,120
Speaker 1: Good Morning. This is Laura, Welcome to the Before Breakfast podcast.

3
00:00:14,920 --> 00:00:18,079
Speaker 1: Today's tip is about little tweaks you can make to

4
00:00:18,160 --> 00:00:22,919
Speaker 1: achieve that common New Year's goal of healthier eating. Now,

5
00:00:22,960 --> 00:00:25,760
Speaker 1: I know that the exact definition of a healthy diet

6
00:00:26,160 --> 00:00:29,200
Speaker 1: is not settled science. If you want to see the

7
00:00:29,280 --> 00:00:32,440
Speaker 1: sparks fly between the low card people and the whole

8
00:00:32,479 --> 00:00:36,519
Speaker 1: grain people, try asking whether eating something like keenwa is

9
00:00:36,560 --> 00:00:40,599
Speaker 1: a great idea or not. But most people would benefit

10
00:00:40,760 --> 00:00:44,239
Speaker 1: from eating more produce. Fruits and vegetables tend to have

11
00:00:44,280 --> 00:00:47,240
Speaker 1: a lot of water and fiber and nutrients, and when

12
00:00:47,240 --> 00:00:50,200
Speaker 1: our stomachs are filled with these things, there's less room

13
00:00:50,240 --> 00:00:54,600
Speaker 1: for stuff that's more questionable. So over the past few months,

14
00:00:54,680 --> 00:00:56,880
Speaker 1: I've been trying to get myself up to the five

15
00:00:56,920 --> 00:00:59,200
Speaker 1: to nine servings per day that the U s d

16
00:00:59,320 --> 00:01:03,040
Speaker 1: A recommend. And this seems like a lot of fruit

17
00:01:03,120 --> 00:01:06,399
Speaker 1: and veggies, but it hasn't felt too difficult. Some of

18
00:01:06,400 --> 00:01:10,679
Speaker 1: my strategies might be helpful for other people too. My

19
00:01:10,800 --> 00:01:14,959
Speaker 1: first tweak always eating a serving of fruit or veggies

20
00:01:15,200 --> 00:01:20,200
Speaker 1: at breakfast. Since I'm generally cooking at home, I mix mushrooms, peppers,

21
00:01:20,280 --> 00:01:23,240
Speaker 1: or spinach into my eggs. But fruit is more convenient

22
00:01:23,280 --> 00:01:26,400
Speaker 1: for people on the go. Grab an apple to eat

23
00:01:26,400 --> 00:01:29,920
Speaker 1: with your coffee. Lots of coffee shops sell bananas right

24
00:01:30,000 --> 00:01:33,479
Speaker 1: next to the register. You can grab one and add

25
00:01:33,480 --> 00:01:37,720
Speaker 1: a serving with close to zero effort. Once you've started

26
00:01:37,760 --> 00:01:41,680
Speaker 1: doing that, double down by adding one produce based snack

27
00:01:41,800 --> 00:01:45,000
Speaker 1: to your repertoire daily. If you're in an office, you

28
00:01:45,000 --> 00:01:47,480
Speaker 1: could bring a pack of baby carrots or cut up celery,

29
00:01:47,920 --> 00:01:51,120
Speaker 1: or there's little snack sized peppers or cucumbers and hummus

30
00:01:51,160 --> 00:01:53,960
Speaker 1: for a mid afternoon pick me up. I put a

31
00:01:53,960 --> 00:01:56,000
Speaker 1: fruit bowl on the island in the kitchen next to

32
00:01:56,000 --> 00:01:59,280
Speaker 1: my home office. Now I see apples every time I

33
00:01:59,320 --> 00:02:02,120
Speaker 1: walk in there, so I tend to grab one and

34
00:02:02,160 --> 00:02:05,280
Speaker 1: the peanut butter when I'm hungry, or maybe one of

35
00:02:05,280 --> 00:02:09,760
Speaker 1: those little oranges that make for very tasty snacks. Next,

36
00:02:10,280 --> 00:02:14,680
Speaker 1: take yourself to the master's level with this fruit. For dessert,

37
00:02:15,639 --> 00:02:19,040
Speaker 1: frozen bananas and strawberries make a great smoothie when blended together.

38
00:02:19,800 --> 00:02:23,600
Speaker 1: Mangoes and blueberries too. I snack on frozen grapes, which

39
00:02:23,600 --> 00:02:27,600
Speaker 1: are quite tasty, or combine sliced bananas with chocolate chips.

40
00:02:28,280 --> 00:02:32,120
Speaker 1: Pineapples are sweet enough to eat on their own. Of course,

41
00:02:32,160 --> 00:02:34,200
Speaker 1: to eat lots of produce, you need to have lots

42
00:02:34,240 --> 00:02:38,000
Speaker 1: of produce accessible, and in the past I've bought pineapples

43
00:02:38,000 --> 00:02:40,519
Speaker 1: and then watched them rot on the counter because chopping

44
00:02:40,560 --> 00:02:43,840
Speaker 1: them up seems like a lot of work. Then I

45
00:02:43,880 --> 00:02:48,480
Speaker 1: realized that grocery stores sell pre cut produce. Yes, it's

46
00:02:48,480 --> 00:02:51,880
Speaker 1: more expensive, but in the grand scheme of things, it's

47
00:02:51,919 --> 00:02:54,560
Speaker 1: probably better to pay five dollars for something you'll eat

48
00:02:55,160 --> 00:02:58,520
Speaker 1: than three dollars or something you'll throw out. We now

49
00:02:58,560 --> 00:03:01,240
Speaker 1: generally have packages of cut up fruit sitting in the fridge.

50
00:03:02,520 --> 00:03:07,000
Speaker 1: Another great hack frozen veggies. With these in the freezer,

51
00:03:07,200 --> 00:03:09,600
Speaker 1: a stir fried dinner with tons of produce is as

52
00:03:09,639 --> 00:03:12,960
Speaker 1: easy as cutting up and sauteing a protein. If you

53
00:03:12,960 --> 00:03:15,200
Speaker 1: don't have frozen veggies, well, then you might come home

54
00:03:15,200 --> 00:03:18,440
Speaker 1: from work, decide there's nothing to eat, and order pizza

55
00:03:18,520 --> 00:03:21,200
Speaker 1: or take out that doesn't involve a lot of produce.

56
00:03:22,160 --> 00:03:25,400
Speaker 1: In general, frozen veggies can be thrown into various convenience

57
00:03:25,440 --> 00:03:29,919
Speaker 1: foods to make them modestly more healthy. Last night, for instance,

58
00:03:30,480 --> 00:03:34,880
Speaker 1: I added a serving of frozen peas to some soup. Now.

59
00:03:34,920 --> 00:03:38,000
Speaker 1: I know that every January many people resolve to avoid

60
00:03:38,200 --> 00:03:42,320
Speaker 1: unhealthy foods. The problem with this is that it sounds

61
00:03:42,320 --> 00:03:45,040
Speaker 1: like it's going to require a lot of willpower and

62
00:03:45,160 --> 00:03:49,520
Speaker 1: isn't much fun. But adding something to a diet seems

63
00:03:49,560 --> 00:03:53,520
Speaker 1: relatively indulgent, and I'm all in favor of solutions that

64
00:03:53,640 --> 00:03:57,200
Speaker 1: sound easy. If you've managed to add more fruits and

65
00:03:57,280 --> 00:04:00,120
Speaker 1: veggies to your diet, I'd love to hear how. You

66
00:04:00,120 --> 00:04:03,200
Speaker 1: can email me at Before Breakfast podcast at i heeart

67
00:04:03,240 --> 00:04:07,640
Speaker 1: media dot com. In the meantime, this is Laura. Thanks

68
00:04:07,640 --> 00:04:17,719
Speaker 1: for listening, and here's to making the most of our time. Hey, everybody,

69
00:04:17,960 --> 00:04:20,080
Speaker 1: I'd love to hear from you. You can send me

70
00:04:20,080 --> 00:04:23,760
Speaker 1: your tips, your questions, or anything else. Just connect with

71
00:04:23,760 --> 00:04:28,160
Speaker 1: me on Twitter, Facebook and Instagram at Before Breakfast pod.

72
00:04:28,880 --> 00:04:33,200
Speaker 1: That's b the number four, then Breakfast p o D.

73
00:04:34,040 --> 00:04:36,920
Speaker 1: You can also shoot me an email at Before Breakfast

74
00:04:36,960 --> 00:04:40,359
Speaker 1: podcast at i heeart media dot com. That Before Breakfast

75
00:04:40,520 --> 00:04:43,040
Speaker 1: is spelled out with all the letters. Thanks so much,

76
00:04:43,320 --> 00:04:51,360
Speaker 1: I look forward to staying in touch. Before Breakfast is

77
00:04:51,400 --> 00:04:54,640
Speaker 1: a production of I Heart Radio. For more podcasts from

78
00:04:54,640 --> 00:04:57,920
Speaker 1: my heart Radio, visit the i heart Radio app Apple

79
00:04:57,960 --> 00:05:09,160
Speaker 1: Podcasts or wherever you listen to your favorite chips M