Increasing one's fruit and vegetable intake can be easy; it just takes planning.
Search for fast-food restaurants with a salad bar.
Buy a variety of fruits and vegetables at the grocery store.
Include a fruit and/or vegetable at every meal.
Carry snacks, such as an apple, a banana, or carrots, with you so that, when you get hungry, you can avoid grabbing a candy bar.
Buy canned fruits and vegetables. These are convenient, and, because they are canned immediately after harvest, they retain their vitamins and minerals.
In the refrigerator, keep a bowl of fresh vegetables handy for snacks.
Mostly choose 100% fruit and vegetable juices.
Since the typical North American diet consists of many foods high in saturated fat and cholesterol, and low in fiber, Shannon should assess her diet with respect to these components. She should list all of the foods she eats, preferably for a whole week, and estimate how much saturated fat, cholesterol, and fiber she consumes. She could use Appendix J in this textbook or the accompanying software. She then should change her eating habits to obtain recommended amounts of saturated fat and cholesterol, and fiber. Most likely, Shannon will need to decrease saturated fat and probably cholesterol intake, as well as increase fiber intake.
