Most of us know it’s important to get your fruits and veggies. I aim for 7-9 servings each day. What many of us don’t know is how to get THAT MANY fruits and veggies into your daily eating routine. That’s what this post is all about: six sneaky ways to include more fruits and veggies into your day.
Fruits and veggies are what nutrition experts call “nutrient dense.” This means that they contain a lot of vitamins and minerals without a ton of calories. Foods that pack a big nutrition punch are important to incorporate throughout your day – you will feel satisfied, enjoy a variety of flavors, and your body will thank you.
Here are six ways to sneaky more fruits and veggies into your daily routine:
1. Incorporate at least one serving of fruit or vegetable into your breakfast routine, like:
• 1/4 cup raisins in oatmeal
• 1/2 cup frozen blueberries in a smoothie
• 1 cup baby spinach mixed in scrambled eggs
• 1/2 medium avocado smashed in your breakfast burrito
2. Pack your lunch full of fruit and veggies.
I make sure that I have at least two veggie and two fruit snack options throughout my workday. And, I always pack a salad as well…I use Glad To Go Containers that have little cups for dressing . Giving myself five servings of fruit and vegetables (NOT counting breakfast, dinner, or dessert) keeps me going throughout the day.
3. Double the veggies in your dinner recipe.
Make a normal recipe healthier by either doubling the veggies that are called for, or adding in veggies that you enjoy. For example, this week I cooked up chicken tacos. I added lots of extra veggies into the recipe- adding fresh jalepenos and chopped yellow squash into a recipe that only called for onion, tomato, and green chilies. I topped the tacos with avocado instead of cheese to get a creamy flavor without the added saturated fat and sodium.
4. Enjoy fruit for dessert.
Craving something sweet? Before you head to the freezer for ice-cream or the pantry for candy, try fruit. This works for canned, dried, fresh, or frozen fruit. When I am craving a cold treat, I blend up frozen mixed berries and yogurt. If I need to pack a flavorful punch, I reach for dried plums, cranberries, or freeze dried fruit. And, I just love canned crushed pineapple just about anytime.
5. Make veggies the star of your dish instead of meat.
Even if you incorporate meat into your dish, make veggies the star of your dish. For example, I added way more veggies (and way less chicken) in my Mediterranean chicken salad… enjoying crunchy cucumbers, juicy tomatoes, meaty grilled eggplant with just a little bit of chicken.
6. Reach for fruits and veggies when you are craving a crunchy snack.
Check out 10 crunchy and colorful alternatives to chips and dip for some great ideas. These work for home, work, school lunch, or at a weekend party.
How do you sneak more fruits and veggies into your day? Let me know in the comments!
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