We all know the importance of eating fruits and veggies, after all – we heard enough about it while we were growing up! But, sometimes that’s easier said than done. The truth is, most of us are just plain busy. Sometimes, too busy to eat the recommended three servings of fruit, and four servings of vegetables every day. But really, being too busy is not an excuse for putting your health at risk. That’s why we’ve put together a list of five easy ways to get more fruits and veggies into your diet.
5 Ways to Eat More Fruits and Veggies
This might seem like the easy way out, but if you’re not getting enough fruits and veggies everyday, supplements can be your lifeline. Look for high quality supplements that don’t contain chemical additives. Keep in mind that the types of supplements you need also varies by the stage of life you’re in. They typically fall into these three groups:
- Young Adults
- Pregnant Women
- Adults over 50
Supplementation is also important for those on a restricted diet such as vegetarians and vegans. A multivitamin is good for most people, but some may need additional supplementation. Common vitamin deficiencies include:
- Vitamin D
- Folic Acid (during pregnancy)
- Vitamin B12
02. Prepare Ahead
You might intend to make the right food choices, but when hunger suddenly strikes you might find yourself reaching for the first thing you can find. That’s where planning ahead can really help. If you make healthy options more convenient by preparing them ahead of time, you will be much more likely to eat them. For inspiration, check out this list of fruits and veggies snack ideas!
03. Get Sneaky
You might be making the effort to get more fruits and veggies into your diet, but sometimes you need to get crafty when it comes to getting your family on board. Children (and spouses) are notorious for dodging vegetable at mealtime, so there is not shame in sneaking them in! Here are some easy ideas to get you started:
- Mash cauliflower instead of potatoes
- Grate carrots, zucchini and squash into casseroles and even baked goods!
- Make veggie fries
- Add spinach to a fruit smoothie
- Zoodles instead of noodles
- Add veggies to your pizza
Â 04.Â Dip It
Who doesn’t like a good dip? Get the flavor you crave without feeling guilty by choosing fruits and veggies to dip, instead of chips and crackers. Here are a few examples that work perfectly together:
- Yogurt-based ranch – carrots, broccoli florets, celery, bell peppers
- Low-fat caramel – apple slices, grapes
- Hummus – sugar snap peas, carrots, celery, bell peppers
- Nutella – strawberries, bananas, pears
05. Drink It
Drinking your fruits and veggies is one of the easiest ways to maximize intake and satisfy hunger cravings. Add a scoop or two of a superfood powdered drink mix like Green Superfood from Amazing Grass, and your body will really thank you. Fresh, non-concentrated fruit and veggie juices can be a good choice, but to really pump of the nutrition, try a smoothie. Here are some examples of fruits and veggies that work great in a smoothie!
- Spinach (believe it or not, it tastes sweet!)
- Carrots (also sweet!)
- Apples, Pears or Peaches
- Blueberries, Raspberries or Blackberries
- Pineapple or Mango
Adding more fruits and veggies to your diet doesn’t have to be hard. All you need to do is plan ahead. What tricks to you use to up your vitamin intake? Tell us in the comments below!