In the food pillar of the Target100 weight loss program, we talk about the importance of having a fruit or vegetable with each meal. Fruits and vegetables are a natural source of so many beneficial vitamins, minerals, and fiber. Yes, fruit and vegetables are a source of naturally occurring carbohydrates which provides energy and fuel for your body.

You don't need to fear the banana or potato! Focus on adding 1-2 piece of fruit during the day and have a vegetable with each meal boosts your intake of key nutrients for your health. Select fruits and vegetables that you actually enjoy (no need to force yourself to eat Swiss chard if it is just not your thing). There are a few ways I love adding fruits and vegetables with my meals ...

• 1/4 cup of fresh or frozen blueberries or raspberries on some plain Greek yogurt


• Handful of spinach or kale tossed into an egg scramble


• Small apple sliced, with nut butter


• Bell pepper sticks with cheese cubes


• Roast a large sheet pan of vegetables and then add a scoop your plate at meal time (makes life a lot easier on busy weeknights when you have already prepped, ready-to-eat vegetables on hand)

During spring and summer months (or during our #Hydrate100 challenge) I make a fresh pressed juice to really boost the nutrients. Just note, while juice can be a great way to get in lots of vitamins and minerals (and water too!) it is not carb-free. Almost all juice will have carbohydrates in it - it is made from fruits and vegetables that naturally contain carbs as an energy source for you. Look for juices that have no sugar added to keep below the recommendation of less than 25 grams of added sugar daily. Or you can make your own juice like this recipe! Packed full of vitamins, minerals, veggies, and flavor.

Be sure to post how you are staying hydrated this spring by tagging us on social @target100program and use the hashtag #Hydrate100.

Try pairing a fresh squeeze juice with some protein and healthy fats to increase satiety - scrambled eggs, turkey and cheese roll ups, beef stick, hardboiled egg, or 1/4 cup of unsalted dry roasted nuts. Check out our Raspberry Protein Smoothie recipe if you are looking for other refreshing and quick meals on the go.

Super Green Juice recipe

Makes: 2 servings Prep Time: 5 mins Cook Time: 0 mins

Ingredients

2 cucumbers

1 green apple

6 kale leaves

2 cups (60g) spinach

3 stalks celery

3 carrots

Directions

1. Cut the cucumber and apple into pieces so they fit into the tube of a juicer.


2. Place the cucumbers, apple, kale, spinach, celery and carrots into the feeder of a juice extractor (aka juicer) and run the machine.


3. Divide the juice between two glasses and serve immediately.

Nutrition info per serving: 35 grams of carbs