Wellness Wake Up Call

June is Fresh Fruit and Vegetable Month. The USDA recommends adults consume 2 cups of fruit per day and 2 ½ cups of vegetables per day. Remember the 5 S's when reaching your fruit and vegetable goals! 

What is Wellness Wake Up Call?

Wake up to better health with Wellness Wake Up Call! In just two minutes, University of Illinois Extension and WVIK, Quad Cities NPR, bring you bite-sized, science-based guidance to support lasting health and well-being. Each episode offers simple, practical tips and motivation to help you take small steps toward a healthier, happier life.

Good morning, this is your Wellness Wake Up Call with University of Illinois Extension. 
June is fresh fruit and vegetable month. The USDA recommends adults consume 2 cups of fruit per day and 2 ½ cups of vegetables per day. Here are some tips to help increase your fruit and vegetable intake:
• Soups: Create a new soup recipe featuring vegetable scraps. If you have leftover scraps from other dishes, like carrots, onions, and celery, store them in a freezer safe bag or container and place it in the freezer. Once your bag or container is full, you can make a pot of vegetable soup and reduce food waste!
• Sandwiches: Enhance your sandwiches and burgers by incorporating vegetables such as onion, spinach, and peppers. Consider ditching the bread and opting for a lettuce wrap packed with your favorite toppings or try substituting bread with two slices of tomato for a refreshing twist.
• Stir-Fry’s: Mix rice, a protein, and some vegetables and fruit, like carrots, pineapple, and sugar snap peas. Sauté with your favorite sauce for a restaurant-worthy meal.
• Salads: Make a salad with a variety of fresh fruits or vegetables. Add strawberries and blueberries over spinach or have a cup of mixed fruit salad as a side instead of chips.
• Smoothies: You can get multiple servings of fruit in by making a smoothie. You can even add some leafy greens to reach your daily vegetable goal.
This week try 1 new thing to add more fruits and veggies throughout the day!
Thank you for listening! I hope you have a happy and healthy day ahead. The content for this episode was provided by, Rachel Mannen, Nutrition and Wellness Educator for University of Illinois Extension.

Resources:
• https://food.unl.edu/food-calendar/june/fresh-fruit-and-vegetables-month/