Are you looking for advice from an ASFA Certified Sports Nutrition Specialist on how to get more fruits and vegetables in your diet? Look no further! Here are five easy ways to get more fruits and veggies.
1) Eat a fruit or vegetable at every meal
Meal times are a great opportunity to get more fruits and vegetables into your diet. Eating a fruit or vegetable at every meal is an easy way to make sure that you're getting all of the vitamins, minerals, and other nutrients your body needs.
Start off by making a plan for the week. Write down what meals you'll be having and which fruits and vegetables will be included in each. For example, if you're having tacos for dinner, add some diced bell peppers, onions, and tomatoes to the mix. If you're having scrambled eggs for breakfast, top it with some spinach or mushrooms. You can also use these as side dishes for your meals.
Fruits and vegetables are not only nutritious, they're also incredibly versatile. You can sauté them, bake them, turn them into smoothies or sauces, roast them, and more. Doing this will help keep your meals interesting and delicious while providing your body with the nutrients it needs.
Try to make half your plate fruits and vegetables at every meal. This will help you reach your daily recommended servings of fruits and vegetables without much effort. Eating a fruit or vegetable at every meal is an easy way to boost your health!
2) Incorporate fruits and vegetables into snacks
Snacks are a great way to get in some extra servings of fruits and vegetables throughout the day. Here are some simple ideas that you can use to easily incorporate more fruits and vegetables into your snacks:
1) Make a healthy smoothie with yogurt, fruit, and spinach or kale.
2) Spread hummus on celery or carrots.
3) Fill a whole wheat pita pocket with lettuce, tomato, cucumber and avocado slices.
4) Top a slice of whole-wheat toast with mashed avocado and a sprinkle of salt and pepper.
5) Enjoy a hard-boiled egg with apple slices or cherry tomatoes.
6) Create an open-faced sandwich with peanut butter and banana slices.
7) Prepare a trail mix of dried fruits, nuts, and seeds.
8) Make homemade popcorn with olive oil, garlic powder, and grated Parmesan cheese.
9) Enjoy yogurt with fresh berries.
10) Slice up an apple and sprinkle it with cinnamon.
Fruits and vegetables are nutritious, delicious, and easy to add to any snack. Whether it's sweet or savory, you can quickly and easily incorporate more fruits and vegetables into your snacks. Give these ideas a try today!
3) Keep a stash of cut-up fruits and vegetables in the fridge
One of the best ways to make sure you’re getting your daily dose of fruits and veggies is to keep a supply of pre-cut produce on hand. Having cut-up fruit and vegetables in the fridge makes it so much easier to grab-and-go when you’re in a rush, or just don’t feel like spending a lot of time prepping. Plus, having them readily available means you’re more likely to reach for them when hunger strikes.
You can chop up and store fresh fruits and veggies like apples, celery, carrots, bell peppers, cucumbers, tomatoes, squash, and more. All you need is a container and a sharp knife, and you’re good to go! You can also stock up on pre-cut fruits and vegetables from the grocery store if you don’t have time to prep your own.
If you want to add a bit of flavor, you can sprinkle on some lemon or lime juice, your favorite seasoning blend, or even some fresh herbs. This will help keep the produce from going bad before you can enjoy it. If you’re short on time, consider investing in a food processor so you can quickly chop up your fruits and veggies in no time.
With a stash of pre-cut produce in the fridge, you’ll be able to enjoy a delicious and nutritious snack or side dish any time the mood strikes!
4) Get your kids involved in choosing and preparing fruits and vegetables
Getting your kids involved in the preparation of fruits and vegetables is a great way to increase their consumption. Invite them to help pick out fruits and vegetables at the grocery store and then involve them in preparing meals with the foods they chose. Depending on the age of your kids, there are different ways they can help. For younger kids, they can help by counting out specific amounts of items or simply putting them in bags. For older kids, they can help cut, peel, and stir-fry ingredients. By getting them involved in the process, you’re giving them ownership over what they’re eating and instilling healthy habits that will last a lifetime.
In addition to preparing meals with your kids, you can also have them plant a garden. This allows them to learn about nutrition, have ownership over what they grow, and have fun along the way. Planting a garden can also be a great bonding experience for families and it provides an opportunity for your kids to be creative in the types of fruits and vegetables they choose to plant.
5) Add fruits and vegetables to favorite dishes
Adding fruits and vegetables to your favorite dishes is an easy way to get more nutrition into your diet. Whether you’re making a salad, soup, casserole, stir-fry, or any other dish, there are many ways to get creative and incorporate more produce into the mix.
To start, think about adding a colorful vegetable as a garnish or topping. For example, a few slices of red bell pepper or julienned carrots can add a pop of color and flavor to any meal.
Another great way to incorporate produce is by adding frozen vegetables to your dishes. Frozen vegetables are just as nutritious as fresh and they cook quickly, making them a great time saver. You can also add grated carrot or zucchini to your favorite recipes such as meatloaf or burgers for extra nutrition and moisture.
If you’re making a pasta dish or casserole, try adding some diced tomatoes for an extra boost of vitamins and minerals. Or, if you’re making a soup or stew, add some chopped spinach or kale for added nutrition.
Finally, don’t forget about fruit! Fresh, frozen, or dried fruit can all be used in a variety of dishes such as muffins, pancakes, granola bars, oatmeal, yogurt parfaits, and smoothies. Fruits can also be added to salads for extra sweetness and texture.
Adding fruits and vegetables to your favorite dishes is an easy way to get more nutrition in your diet. Get creative and have fun experimenting with different flavors and textures. Your body will thank you!
