9 Ways to Include More Fruits and Vegetables in Your Diet!

Sep 07, 2022 · 4

Filling your plate with colorful fruits and vegetables is one of the greatest ways to ensure you obtain all the nutrients you require daily. In addition to vitamins, minerals, and fiber, consuming a rainbow of bright foods enhances the flavor and texture of your meals. Most of these foods have few calories and are packed with nutrients that can aid in the fight against cancer, heart disease, and other diseases. Even if you're not a vegetable lover, there are many ways you can sneak fruits and vegetables into your meals.

Some of your favorite dishes may be high in calories. This does not necessarily imply that you should eat less of those dishes. You may make lower-calorie versions of a few of your favorite foods by using low-calorie vegetables and fruits in place of components with more calories. Fruits and vegetables provide volume to your dishes with water and fiber, allowing you to consume the same quantity of food while consuming fewer calories. Generally speaking, vegetables and fruits are nutritious and naturally low in calories and fat.

Enjoy More Fruit And Vegetables In Your Diet

Here are some great ways you can easily include more fruits and vegetables in your diet and daily routine!

Set Goals

Set a goal of increasing fruits and vegetables in your diet. Set a clear action plan that you can follow and start working towards it. The more specific the goal, the better! For example, you might want to increase the number of fruits and vegetables you eat daily by 50%. Or maybe you would like to reduce your reliance on processed carbs at lunchtime by 50%. I recommend aiming for two times more fruits and vegetables than your current daily intake. Click here to learn about setting effective SMART goals!
Add Them to Your Favorite Foods

The tip I advise is finding methods to add fruits and veggies to the things you already consume. For instance, you may mix fruit into your yogurt or cereal, add blueberries or strawberries to your pancakes, pack additional vegetables into your sandwich, top your pizza with vegetables, add greens to your favorite pasta dish or casserole, or cram extra vegetables into your omelet.
Make Smoothies

Smoothies can be the best option if you're seeking a strategy to increase your intake of fruits and vegetables.

For weight loss, try the vegetable smoothie diet, in which you swap out one meal each day for a fruit or vegetable-based smoothie. Dietary objectives include consuming fewer calories and consuming more nutrients, particularly fiber, which helps support healthy digestion. It's an appealing choice for those who want to lose weight quickly without having to give up their favorite foods. Protein and fiber-rich smoothies may even help you lose weight by keeping you satisfied.
Drink 100% Juice

Juicing can be an excellent method to get more fruits and veggies into your diet, especially if you aren't a big fan of eating them whole.

Juicing is superior to eating entire vegetables and fruits because it enables the body to absorb nutrients more efficiently, thus giving your digestive system some break from fiber digestion. According to experts, juicing can help lessen the risk of cancer, enhance the immune system, rid the body of toxins, improve digestion, and aid in weight loss.
Try Something New

Try a different fruit or vegetable the next time you're at the grocery store. You might be surprised how easy it is to discover a fruit or vegetable in your local grocery store that you've never tasted before. Give it a shot, and it might even become your new favorite!
Start A Garden

Grow your own garden of fruits and vegetables. Try some romaine lettuce, some tomatoes, or some strawberries. It doesn't take much expertise or space to cultivate something wonderful in your backyard. You can have a sizable plot or decide to put a few things in patio containers. Either way, it's rewarding to grow your own food.
Dehydrated Fruit

Dry fruits are full of nutrients and can be used to treat many different health problems. They are considered a delicacy, but their health benefits have made them a must-have. You can add dry fruits to yogurt, smoothies, oatmeal, and other healthy breakfast foods to make them more nutritious and taste better. They also make a great snack to carry and eat on the go!

If you prefer, you can even dehydrate your own foods. Try this highly rated dehydrator on Amazon!
Keep Canned And Frozen Foods On Hand

Canned fruits or vegetables are often equally as nutrient-dense as fresh and are typically more cost-effective. Just remember to read the labels because sometimes canned foods may contain a lot of added sugar or sodium.

So long as you don't add extra sauces, gravy, or butter, frozen vegetables are just as healthy as fresh ones. Look for "reduced sodium," "low sodium," or "no salt added" on the label when purchasing canned vegetables. Additionally, buy canned fruit without sugar or syrup to avoid consuming unnecessary calories.
Go to a Farmers Market

Visit a farmers market if you want to find fresh fruits and vegetables, eat locally produced cuisine, or save money. Different farmers, producers, and traders gather at farmers' markets. A farmers market offers much more than just vegetables, including prepared foods, spices, cereals, dried beans, fish, and meat. They all change depending on where you are.

Produce that has just been picked and is in season is at its tastiest and healthiest. Freshly selected, in-season fruits and vegetables provide the most flavor and nutrition for the least amount of money.