Seven Ways To Sneak More Fruits And Vegetables Into Your Diet Every Day
We all know by now that we should be eating at least five servings of fruits and vegetables each day. But knowing and doing are two different things, aren’t they? Sometimes it is just not easy to get them all in there. It’s so tempting to fill up on convenience and junk foods. It’s become routine to grab a bag of chips or heat up a bowl of leftover rice or pasta instead of having an apple or a salad, so we have to get creative and break out of the routine. Here are a few ideas to “sneak” some extra vegetables and fruits into your day.
1. I mentioned in an earlier blog that it’s difficult to get in your recommended servings of fruits and veggies if you don’t begin at breakfast. Start your day with a breakfast smoothie. All you have to do is throw some frozen fruits, spinach, maybe some avocado and fruit juice or almond milk into your blender. Many grocery stores have bags of frozen mixed fruits and veggies specifically for making smoothies. How’s that for convenience? Just blend for a few seconds and you have the perfect nutrient-dense breakfast ready to go.
2. Dried fruit makes an excellent snack any time of the day. Please look outside the raisin box! Dried dates and figs are sweet and delicious. Dried apricots and cherries are some of my favorites as well. Dried fruits keep well in your bag or desk drawer. They provide nutrients, fiber and can satisfy your sweet tooth.
3. Add veggies to your sandwiches. Yes, lettuce and tomato count toward your vegetable servings for the day, but why stop there? Pile on fresh spinach, cucumbers, red peppers and sprouts. A little cheese or hummus and sliced avocado make it heartier and more indulgent. Most of my sandwiches turn into a “salad sandwich” loaded down with fresh veggies and I love it.
4. One word: crudités. Make a pretty platter of colorful fruits and veggies to have on hand during the afternoon snack attack or pre-dinner hours. Carrot sticks, cucumber slices, yellow peppers and sugar snap peas can make regular appearances. Also try kohlrabi, jicama or radishes to change it up. Make your own dip with plain yogurt mixed with herbs, fresh crushed garlic and salt/ pepper. Olives, cheese cubes, blackberries and grapes make nice additions. You might be surprised by how many fruits and veggies are eaten when made available like this.
5. Make homemade soups. Carrot ginger soup, butternut squash, chicken and rice soup with added veggies; the options are endless. We have a couple more months of chilly winter when soups feel extra warming and nourishing.
6. Visit your farmer’s market. Saturday morning visits to the farm stand are pleasant outings where you can splurge on healthy foods for your family while supporting local, organic farms. The produce available is seasonal and there may be foods you’ve never tried. Ask the folks selling the produce what you can do with the vegetables for sale and expand your horizons. You may come across a new favorite.
7. If you’re starting your day with servings of fruit and vegetables, you can end your day the same way. Take a look at dessert as another opportunity to sneak in some fruit. Baked apples with cinnamon, sugar or honey, topped with an oatmeal/brown sugar crumble is a favorite. I often add some cranberries for extra tartness. Top a small serving of ice cream or pudding with strawberries, bananas, blueberries and chopped walnuts. Or simply slice a ripe pear for the perfect ending to any meal. Dessert doesn’t always have to be full of sugar and extra calories.
Look at opportunities to add extra veggies to favorite recipes. Keep fresh fruit on hand for snacking. Incorporate some of these ideas and you’ll be nourishing your body with whole, fresh foods in no time. Which one will you start with?
Michele Russ is a certified Health & Wellness Coach, yoga teacher and is passionate about healthy living for all.