When you look at your lunch and dinner plates, do you notice that about half is filled with fruits and vegetables? Did you include a fruit or vegetable in your breakfast? Consider adding one as a snack, too!
Most of us are aware that we should increase our intake of fruits and veggies, yet many of us fall short. Here are 13 enjoyable ways to add more fruits and vegetables into your diet, along with some example recipes for inspiration!
1. Stir extra chopped or pureed vegetables into side dishes like rice or pasta.
2. Enhance your morning oatmeal by adding fresh or frozen berries.
3. Create a quick parfait by layering your favorite yogurt, cereal, and fresh or canned fruit.
4. Add vegetables (such as cucumbers, lettuce, tomatoes, peppers, mashed avocado, onion, etc.) to a cheese or meat sandwich.
5. Serve strips of lean meat, hard-boiled eggs, or beans as part of a main dish salad loaded with veggies and fruit.
6. Toss in additional fresh, frozen, or canned vegetables when making soup, opting for lower-sodium varieties when possible.
7. Wraps are a fantastic way to include more fruits and vegetables in your meals. The combinations are limited only by your creativity!
8. Mix veggies with your pasta for added pizzazz!
9. Discover new ways to enjoy fruits for dessert. For example, instead of a big dish of ice cream TOPPED by fruit, enjoy a bowl of fruit capped with a small scoop of ice cream.
10. Blend your favorite combination of fresh or frozen fruit, juice, milk, or yogurt to create a quick smoothie.
11. Freeze 100% fruit juice (like orange, apple, pineapple, or grape) in a freezer pop mold or cup. Try blending in some frozen fruit or yogurt.
12. Go for a dip or a dunk. Enjoy baked potato wedges, apple slices, or cauliflower pieces with a tasty dip or hummus.
13. And don't forget the snacks! Fruits and vegetables are perfect additions to snack time.
Sources:
Focus on Whole Fruits, United States Department of Agriculture (USDA)
Healthy Habits: Fruits and Vegetables to Help Manage Weight, Centers for Disease Control and Prevention
Vary Your Veggies, United States Department of Agriculture (USDA)
Alice Henneman originally wrote this article. It was updated and reviewed in 2024.
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