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Forget About That Sandwich You Just Made Stuffed with Salami, Pepperoni and Other Italian Specialty Meats and Eat an Apple

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You are familiar with the food pyramid and have probably heard that you should get about 5 servings of fruits and vegetables every day. Actually, experts agree that you could use more than that. There are many ways in which you can get your daily dose of fruits and vegetables, the best way is to just eat them. Seriously, forget about that sandwich you just made stuffed with salami, pepperoni and other Italian specialty meats and eat an apple and green beans instead.

Well, that’s not going to happen. But this doesn't mean you can’t get your fruits and veggies every day, it just means you have to be sneaky about it.

Load it Up

The next time you make a sandwich filled with all of your favorite specialty meats, top it off with plenty of veggies. Your sandwich will taste better with more than just lettuce; add some bell peppers, onions, grated carrots and even cabbage. You will not only get a dose of the healthy foods you need, but these veggies add flavor and texture to your sandwich.


You know what goes well with any type of sandwich? Soup. Homemade soups can be a simple and tasty way of getting more veggies into your diet. Make a stock then add a bunch of veggies and you have a soup that complements your sandwich quite well.

Double Up

When that rare urge for fruits or veggies does happen, make the most of it by doubling up on what you were planning on eating. So if you were going to eat an orange, make it two. In fact, you should be filling your plate halfway with fruits and vegetables at every meal.


At the beginning of the week, sit down and plan your meals. Even if you are having sandwiches for lunch every day, make sure you pair it with a fruit or vegetable.

Have Fruits and Veggies Everywhere

If you have fruits and veggies in very obvious spots all over the house, you are more likely to pick up an apple when you pass it. So fill a big bowl with grapes, pears and apples and hang some bananas over the kitchen sink.

Toss The Snacks

Go through your pantry and refrigerator and get rid of all the snack foods that are bad for you. Instead of cookies or chips, force yourself to eat a banana or apple instead. When you go to the store, avoid temptation by completely skipping the snack and chips aisles.

Exotic Eats

Apples, bananas and grapes are fine but go through the fruit section at your store and you will discover a slew of exotic fruits that are quite tasty. Next time you are at the store, look for star fruit, mangoes and grapes that taste like cotton candy!

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