First, the new case for eating more produce: Researchers tracked the health and eating habits of more than 32,500 Swedish women for 10 years, according to a recent study in the American Journal of Medicine. Women who had the highest levels of antioxidants—meaning they noshed the most produce; approximately seven daily servings—had a 20% lower risk of heart attack. More from Prevention: 8 Foods That Pack Disease-Fighting Power We know what you’re thinking: Seven servings of produce a day? But fear not; it’s not as hard as you think. We spoke to Erin Palinski-Wade, RD, author of the upcoming book, Belly Fat Diet for Dummies, who created this one-day meal plan with eight servings of fruits and veggies (you can cut out one serving if you don’t like it). Bonus: The plan’s in the 1,600 to 1,800-calorie range, which means it will fill you up—not out. Here’s how to sneak all your fruit and veggie servings into your day: Breakfast (1 vegetable, 1 fruit): A 2-egg omelet made with 1/4 cup sautéed spinach and 1/4 cup sautéed onions; 1 slice whole grain toast topped with 2 tsp natural peanut butter; and 1/2 cup 100% orange juice Snack (1 fruit): 1 cup low fat Greek yogurt topped with ½ cup frozen blueberries Lunch (½ vegetable, 1 fruit): Turkey wrap made with 12-inch 100% whole grain tortilla, 3 oz lean turkey breast, 2 Tbsp shredded carrots, 2 Tbsp diced tomatoes, and 1 handful of fresh spinach leaves, and 2 Tbsp hummus; plus one medium apple Snack (1 fruit): Trail mix made with 1/2 cup 100% whole grain cereal, 2 Tbsp raisins, 1 Tbsp chopped walnuts Dinner (3 veggies): 4 oz grilled salmon filet; 3 oz baked yam topped with 2 tsp butter; ½ cup steamed broccoli florets; 1 cup garden salad made with fresh spinach leaves, red peppers, and onions topped with 2 Tbsp vinaigrette dressing More from Prevention: 25 Ridiculously Healthy Foods
