Easy Ways to Eat More Fruits and Veggies Every Day
Yes, it seems everywhere you turn health and wellness experts are telling you to eat more fruits and vegetables. You totally get it.
Yes, they're full, and I mean FULL, of nutrition (that's your vitamins, minerals, antioxidants, fibre, etc.).
Yes, people who eat more fruits and vegetables live longer, healthier lives. Not to mention protecting their bodies and minds from just about every chronic disease out there.
Yes, eating more vegetables can help you maintain a healthy body weight, and even lose some fat (as long as you don’t bread and fry them, or cover them with cream sauce).
Your question is not “Should I eat more fruits and vegetables,” but “How can I actually do it?”
Believe me, as a health coach I’m chock full of amazing, creative and delicious ways to help you eat more fruits and veggies.
And before we dive in, always start from where you are. If you’re not used to any fruits or veggies, try for just two per day. Build up from there. Don’t get overwhelmed thinking you need to overhaul your entire diet in one day. Wherever you’re at now, I challenge you to increase it by two per day.
Now, let’s dive into my helpful ideas on exactly HOW to add more fruits and vegetables to your diet!
SNEAK THEM INTO OTHER DISHES
OK, this one may be, shall we say, “sneaky,” but I’m all about your health, so hear me out. Some dishes are super-easy to enhance with a bit of strategically placed produce. What do you think of these ideas?
Add ½ apple, a small handful of spinach, or extra berries into your smoothie.
Dice or shred up an extra bit of carrot, broccoli, zucchini or pepper into your soup.
Love sandwiches? Why not add an extra slice of tomato, lettuce or cucumber to it?
Love to bake? How about substituting ¼ cup of the sugar for ¼ cup of unsweetened applesauce?
Used to having a small salad? Why not try a larger one?
Making tomato sauce? Add in some extra mushrooms or peppers.
MAKE THEM TASTE MORE DELICIOUS
Steam some frozen corn and add a touch of olive oil and your favourite herb or spice.
Use veggies as your sandwich “bread” by making a lettuce wrap.
Don’t be afraid to spice them up! Try sauteing them for 10 minutes with a drizzle of oil and flavour them with pepper, garlic, ginger or cumin.
Try out some new wholefood recipes, like my Goan Squash & Chickpea Curry!
OPTING FOR THEM AS SNACKS
Why not throw a banana, apple or a couple of clementines into your lunch bag?
Ditch the chips and dip - Instead try some carrot, celery, broccoli, cucumber or cauliflower with a dip like hummus, guacamole, or even your favourite salad dressing?
Love sweetened yoghurt? Buy plain, and immerse it with fresh or frozen berries.
Take two of these suggestions and try them tomorrow. Just add two more fruits and veggies to the number you’re at today... Yes, just two more.
And if you’re not an instant fan, well, try again. Research shows that sometimes it takes our taste buds several tries before actually beginning to like a new flavour. Try it; you might just find some new faves.
You can do it. Let me know your favourite ideas in the comments below.
Adelle Adams mANP-HC is a qualified Health Coach (College of Naturopathic Medicine) and a member of the UK Health Coaches Association. As a certified Health Coach and Wellness Specialist, Adelle primarily educates and motivates her clients to assume more personal responsibility for their health by adopting a healthy attitude, lifestyle, and diet. Articles posted are not a substitute for professional medical or nutritional advice and treatment.