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 (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 Holistic Nutritionist 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 are at now, I challenge you to increase it by two per day.
Eat with the seasons! Why you should eat seasonally? Perhaps the biggest tangible benefit of eating seasonally is that you’ll save money on food. When you buy what’s in season, you buy food that’s at the peak of its supply, and costs less to farmers and distribution companies to harvest and get to your grocery store. In addition to saving on cost, I have a blog post that explains in detail the benefits of eating seasonally, https://nvholistics.com/2019/11/26/eating-with-the-seasons/(opens in a new tab). You’ll also find more information about the benefits of eating seasonally from a Chinese Medicine philosophy too, if you want to check it out, click the link; https://nvholistics.com/2019/11/30/healthy-eating-in-traditional-chinese-medicine/(opens in a new tab).
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?
- How about chicken, tuna, or salmon salad? Dice up a stalk of celery and throw it in.
- 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 WITH A MEAL
- Steam some frozen spinach 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 sautéing them for 10 minutes with a drizzle of oil and flavour them with pepper, garlic, ginger or cumin.
- Who doesn’t love a charcuterie board? Have fun and load up on a variety of fruits and vegetables and any other yummy selections (ex. olives, nuts, seeds, dips, crackers, cheeses, meats, etc). And the best part, no cooking required!
OPTING FOR THEM AS SNACKS
- Why not throw a banana, apple or a couple of clementines into your lunch bag? Keep it simple. No need to be fancy.
- 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 (preferably coconut base), and immerse it with fresh or frozen berries.
CH CH CHIA’ SEED PUDDINGS AND SMOOTHIES ARE A GREAT HIDEAWAY!
3-Ingredient Chia Pudding : It’s a healthy and scrumptious (oh, and super filling) snack loaded with protein, fibre and healthy fats!
- 2 tablespoon chia seeds
- 1/2 cup coconut milk or non dairy milk of choice
- Fruit topping of choice (I like blueberries, strawberries, and raspberries)
- Optional: 1 teaspoon manuka honey
Instructions: Pour ingredients into a mason jar and mix well. Let settle for 2-3 minutes then mix again very well until you see no clumping.
Cover the jar and store in fridge overnight or for at least 2 hours.
When you’re ready to eat it, top with fruit and coconut shavings!
YOUR CHALLENGE
Take two of these suggestions and try them tomorrow. Just add two more fruits and veggies to the number you’re at today. Two more. If you’re feeling adventurous, try a new exotic fruit or vegetable the next time you’re at the grocery store.
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. And remember, have fun!
Let me know your favorite ideas in the comments below.