4 • Get fruity first thing! For breakfast, slice a banana on whole wheat toast or add berries to your whole grain cereal. • Take the easy route. Buy vegetables that are easy-to-prepare, such as pre-washed salad blends, baby carrots or celery sticks. • Keep fruit at your fingertips. If you have a bowl of fruit on your counter or work desk, you’re more likely to grab one for a juicy snack. • Be colorful! Add purple cabbage, orange carrot sticks, green cucumbers, red tomatoes or dark green spinach to add color to your salad.
• Eat ’em all! Try frozen, dried or canned fruit without syrup in addition to fresh. • Munch on raw veggies. Try multi colored bell peppers, cherry tomatoes or raw broccoli for a mid-afternoon munch. • Fruit on pizza—of course! Top a pizza with pineapple, add mangoes to a salad, mix apple slices into a chicken salad or add dried cranberries into a side dish. • Make every meal count! Add fruits and vegetables to every meal and eat a rainbow of nutrients.
8 CHOOSE MORE: Brown Rice Buckwheat Bulgur (cracked wheat)
Oatmeal Popcorn Whole wheat cereal flakes
Muesli Whole grain barley Whole grain cornmeal
Whole wheat bread Whole wheat crackers Whole wheat pasta
Whole wheat tortillas Wild rice Amaranth
Millet Quinoa Sorghum
FOLLOW THESE STEPS TO GET STARTED 1. Choose a heart-pumping exercise that you enjoy. You’re more likely to continue with the program if you like what you are doing. Here are some suggestions:
• Brisk walking • Jogging, running • Group exercise class • Dancing • Bicycling • Shoveling snow or yard work
2. Add a strength workout that works every major muscle group. Try:
• Push-ups • Pull-ups • Biceps curls • Sit-ups • Carrying full laundry baskets • Rowing a boat • Strength training in aerobics class
3. Make an appointment with yourself. Send yourself a calendar invite, mark your calendar or post it on your fridge—just set a time to exercise each day!
2 cups whole wheat flour ¾ cup sugar ½ cup old-fashioned or quick oats 1 tsp. baking powder ½ tsp. baking soda ½ tsp. ground cinnamon 1¼ cups mashed ripe bananas (about 3)
2 eggs ¾ cup plain low-fat yogurt cup Promise® Buttery Spread, melted 1 tsp. vanilla extract cup coarsely chopped walnuts ¾ cup chopped pitted dates
cup Country Crock速 1 bag (10 oz.) marshmallows 遜 tsp. ground cinnamon 6 cups toasted O-shaped whole grain oat cereal 1 bag (7 oz.) dried mixed fruit bits Line 13 x 9-inch baking pan with aluminum foil, then spray with nonstick cooking spray; set aside. In 4-quart saucepan, melt Country Crock速 over medium heat, and marshmallows and cinnamon, stirring occasionally, 4 minutes or until marshmallows are completely melted. Quickly stir in cereal and fruit. With spatula sprayed with nonstick cooking spray, evenly spread cereal mixture into prepared pan; cool 30 minutes. To serve, cut into 24 bars. By using Country Crock速 instead of butter in this recipe, you reduce the amount of saturated fat by 1.5g and save 10 calories per serving. Nutrition Information Per Bar: Calories 100, Calories From Fat 20, Saturated Fat 0.5g, Trans Fat 0g, Total Fat 2g, Cholesterol 0mg, Sodium 90mg, Total Carbohydrate 19g, Sugars 11g, Dietary Fiber 1g, Protein 1g, Vitamin A 8%, Vitamin C 4%, Calcium 4%, Iron 15%
5 tsp. Country Crock® 1½ cups sliced carrots 1 large red or yellow bell pepper, finely chopped 2 cups broccoli florets (about 4 oz.) 1 small onion, finely chopped 2 tsp. chopped fresh parsley (optional) tsp. ground black pepper Melt Country Crock® in 12-inch nonstick skillet over mediumhigh heat and cook carrots, pepper, broccoli and onion, stirring occasionally, until vegetables are crisp-tender, about 6 minutes. Stir in parsley and black pepper. Nutrition Information Per Serving: Calories 80, Calories From Fat 30, Saturated Fat 1g, Trans Fat 0g, Total Fat 3.5g, Cholesterol 0mg, Sodium 85mg, Total Carbohydrate 10g, Sugars 5g, Dietary Fiber 3g, Protein 2g, Vitamin A 210%, Vitamin C 140%, Calcium 4%, Iron 4%