How to Eat More Fruits and Vegetables Every Day

 

Eating enough fruits and vegetables is important for staying healthy. They provide vitamins, minerals, and fiber that help your body function well. Here are some easy ways to increase the number of fruits and vegetables you eat each day.

1. Start with Breakfast:

• Add fruit to your cereal, oatmeal, or yogurt.
• Make a smoothie with your favorite fruits and a handful of spinach.
• Include vegetables in your omelet, like tomatoes, peppers, or spinach.

2. Snack Smart:

• Keep fresh fruit like apples, bananas, or berries handy for quick snacks, and pair well with yogurt or peanut butter. 
• Cut up veggies like carrots, celery, and bell peppers to munch on throughout the day.
• Try dipping veggies in hummus or a yogurt dip, like tzatziki.

3. Add to Every Meal:

• Include a side salad with your lunch and dinner.
• Add extra veggies to your sandwiches, soups, and stews.
• Stir vegetables into pasta, rice, and grain dishes.
• Veggie dips and dressings also count! Try using a romesco sauce, pesto, or chimichurri for dipping, salad dressing, in sandwiches, or instead of mayo in chicken salad.

4. Be Creative:

• Experiment with different cooking methods, like roasting, steaming, or grilling vegetables.
• Stash some dried seaweed snacks or fruit and nut mixes in strategic locations, whether it is in your car, office, or backpack to have a backup option.
• Try new fruits and vegetables to keep things interesting.
• Use fruits and vegetables to make colorful and fun dishes, like a fruit salad or a veggie platter.

5. Plan Ahead:

• Start at the store - do you need some options that are a little more shelf stable? Frozen options can be helpful for budgeting and flexibility, like frozen broccoli for omelets or peaches for smoothies. Fermented foods like kimchi also taste great and last longer than buying fresh options.  
• Prep your fruits and veggies ahead of time, so they’re easy to grab. If you love fresh, cold and crunchy, prepping these ahead can make it easy to eat more!
• Keep track: including fruits or veggies every time you eat can help build the momentum. You could also keep a log, and notice how you are doing with making fruits and veggies a habit. 

By making small changes and adding fruits and vegetables to your daily routine, you can easily increase your intake and enjoy the health benefits they offer. Your body will thank you!