20 Ways to Incorporate More Fruits & Vegetables in Your Diet

Fruits and vegetables are an important part of a healthy diet. They are low in calories; contain fiber, vitamins, and minerals; and may reduce the risk of certain diseases. They are also quick and easy, and come in a variety of colors, textures, and flavors.

Here are 20 ways you can incorporate more fruits and vegetables into your diet:

1. Add some pizzazz to your vegetables by adding spices or using balsamic vinegar or olive oil.
2. Purchase pre-sliced or prepared produce if slicing and dicing isn’t your thing or you need to save time. (Note: This will be more expensive than doing it yourself.)
3. Replace your soda with a low-sodium vegetable juice.
4. Add peppers, onions, mushrooms, or your favorite vegetables to your morning egg.
5. Add sliced strawberries, bananas, peaches, strawberries or other fruit to your cereal or oatmeal.
6. Mash an avocado and use it as a spread or dip.
7. Dip your fruits or vegetables in low-fat yogurt, hummus, or a low-fat dip/dressing.
8. Make a smoothie using a variety of fruits and vegetables.
9. Add finely grated vegetables to sauces, soups, or casseroles.
10. Top your pizza with vegetables like mushrooms, peppers, onion, broccoli, zucchini, tomato, and spinach.
11. Replace stick vegetables for chips.
12. Grill vegetable kabobs.
13. Cut vegetables and keep readily-available in the fridge for a quick and convenient snack.
14. Keep a bowl of ripe fruit on the table.
15. Puree fruit for a sauce for poultry, seafood, or French toast.
16. Fill your sandwich with vegetables and some fruit for a sweet touch.
17. Bake a piece of fruit and top with cinnamon or drizzled honey for dessert.
18. Eat a salad for your main dish.
19. Keep frozen or canned fruits and vegetables on hand.
20. Bake thinly sliced sweet potatoes or kale to make chips.

Sources:
“20 Ways to Enjoy More Fruits and Vegetables” Academy of Diet and Nutrition – eat right!
http://www.fruitsandveggiesmorematters.org/top-10-healthy-ways-to-cook-fruits-and-vegetables
http://www.health.harvard.edu/fhg/updates/13-ways-to-add-fruits-and-vegetables-to-your-diet.shtml