Emerald Heights currently has available assisted living apartments ready for move in. Click here to learn more!

3 Tips for Incorporating Fruits and Vegetables into Your Diet

June 12, 2015


It is easy to lose track of time while enjoying the amenities and everything Emerald Heights has to offer and find yourself falling into a habit of “quick, easy & prepackaged” with food choices where potato chips and a hamburger might seem more appealing than a beautifully prepared salad.

Trying to eat the recommended amount of vegetables needed daily to have a healthy and balanced lifestyle can be overwhelming. The amount of produce you need to eat daily depends on a few different factors, including age, sex and level of physical activity.

According to the US Department of Agriculture, women 51 years and older should eat two cups of fruits and two cups of vegetables each day. Men, ages 51 years and older are recommended to eat two and a half cups of fruits and vegetables each day.

You might be thinking how do I incorporate both fruits and vegetables into my every day diet and schedule.

Remember, eating daily servings of fruits and vegetables is a cornerstone of good health. The nutrients found in these foods helps control blood pressure and cholesterol, keeps arteries flexible, protects bones, and is good for the eyes, brain and digestive system. Most importantly they keep you feeling happy and enthusiastic for life.

Courtney Riffe, RD, CD, CSG, nutrition manager and dietitian at Emerald Heights shares with us a few tips we can all keep in mind for incorporating fruits and vegetables into our diets.

  1. Start the Day off Right: Ditch the sprinkled donut for an omelet topped with onions, tomatoes and mushrooms. Or liven up a bowl of cereal or oatmeal with strawberries, blueberries or dried fruit.
  2. Enhance the Flavor: Roast your vegetables to add extra flavor to peppers and brussel sprouts or throw on a dash of seasoning, a squirt of lemon juice and fresh herbs. You can also liven up the taste by dipping raw vegetables into low-fat hummus or dressing.
  3. Convenience is Key: You are more likely to eat an apple if it is in eye’s view, so keep a bowl of fruit on the kitchen counter or somewhere within reach. Fresh produce can be harder to find in the winter months, frozen and packaged, ready-to-eat fruits and vegetables can be stored longer and are always available.

The Director of Food and Beverage Tema Bukowitz, Executive Chef Matthew Lecours, and Dietitian Courtney Riffe collaborate to create a menu that is diverse and nutritionally balanced.  Our professional culinary team takes pride in offering fresh, locally sourced ingredients.  With extensive rotating seasonal menus and a la carte offerings in the dining venues, residents can enjoy an ample amount of dining options daily.  Nutritional information and recipes are available to ensure residents are supported in making informed decisions to manage individual dietary needs.  Dietitian Courtney Riffe is also available for nutritional counseling, education and personalized dietary planning.