Jeffrey Salazar
Eating fruits and vegetables is a cornerstone of good health, as they are packed with beneficial vitamins, nutrients, and antioxidants. They help control blood pressure and cholesterol, keep arteries flexible, protect bones, and are good for the eyes, brain, and digestive system. While many people face barriers to eating more fruits and vegetables, such as preparation time and cost, there are simple ways to incorporate them into your diet. This includes adding fruits to cereals and yogurt, roasting or grilling vegetables, and keeping fresh fruit easily accessible. Additionally, you can experiment with smoothies, salads, and sandwiches loaded with fruits and vegetables to make nutritious and delicious meals.
| Characteristics | Values |
|---|---|
| Recommended daily intake | 2 cups of fruit and 2½ cups of vegetables |
| Preparation | Roasted, grilled, steamed, microwaved, stir-fried, pureed, heated |
| Ways to eat | Salads, sandwiches, smoothies, yogurt, oatmeal, cereal, pancakes, waffles, juices |
| Fruits to eat | Apples, bananas, peaches, berries, cherries, cranberries, raisins, grapes, pineapples, strawberries, oranges |
| Vegetables to eat | Spinach, onions, peppers, carrots, zucchini, asparagus, turnips, mushrooms, tomatoes, avocado, lettuce, cucumber |
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What You'll Learn
Add fruit to breakfast cereals or oatmeal
Adding fruit to breakfast cereals or oatmeal is an excellent way to increase your fruit intake and reap the health benefits of a nutritious diet. Here are some ideas to get you started:
Bananas
Sliced bananas are a popular choice to add to breakfast cereals or oatmeal. They provide a creamy sweetness and important nutrients like potassium. You can even chop half of the banana into smaller pieces to add some texture to your meal. Bananas are easily accessible and can be found all year round.
Berries
Fresh berries such as strawberries, blueberries, or raspberries add a juicy sweetness and a healthy punch of fibre and antioxidants to your morning meal. Look for in-season fruits to top your breakfast with.
Dried Fruit
Dried fruit is a great option to add flavour and texture to your breakfast. Raisins are a classic choice, but you can also try dried cherries or blueberries for some extra vitamins and a tart twist.
Apples
Sliced apples can be a wonderful addition to your oatmeal, providing a crunchy texture and a natural sweetness. They pair well with cinnamon, another excellent topping for your oatmeal or cereal.
Peaches, Pears, and Cherries
For a refreshing and tasty breakfast, add some sliced peaches, pears, or cherries to your oatmeal. These fruits provide a range of flavours and health benefits to boost your morning routine.
Nuts and Seeds
While not technically fruits, nuts and seeds can add a delicious crunch and extra protein to your breakfast. Try sliced almonds, or a scoop of nut butter, for a satisfying and nutritious boost to your morning meal.
Remember, you can get creative and combine different fruits and toppings to find what you enjoy most. Adding fruit to your breakfast is a simple and tasty way to increase your fruit intake and support your health.
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Drink vegetable juice instead of soda
Drinking vegetable juice is a great way to add vegetables to your diet. It is a quick, low-calorie way to get the benefits of veggies, without the fiber. Vegetable juice also contains much less natural sugar than fruit juices. For example, per the USDA, 1 cup of orange juice contains roughly 24 grams (g) of sugar, while 1 cup of tomato juice contains 6 grams of sugar. However, vegetable juice can be high in sodium, so opt for a low-sodium version whenever possible. Making your own fresh juice at home with a juicer is a great way to get all the nutrients without the added sodium.
Drinking vegetable juice instead of soda is a great way to reduce your sugar intake. Soda is highly fattening and unhealthy, as it is a source of liquid sugar. It also contains artificial sweeteners, cane sugar, or high fructose corn syrup, which provide calories but no nutrients. While fruit juice is often perceived as a healthy alternative to soda, it can also be high in added sugar and calories. Research has shown that consuming fruit juices with added sugars can increase the risk of cardiovascular disease by 40%. Therefore, it is important to opt for 100% fruit juice or vegetable juice instead of soda, and to limit your juice consumption to less than 5 ounces (150 ml) per day to avoid overconsumption of fruit and vegetables.
If you are looking for a refreshing alternative to soda, there are several options to choose from. Unsweetened iced coffee or tea can provide beneficial antioxidants without the added sugar. Low-fat or unsweetened soy milk is another option, as it provides vitamins and nutrients such as calcium. Plain seltzer is another great substitute, as it provides hydration with the carbonation of soda, and there are no negative health effects in moderation.
Drinking vegetable juice instead of soda is a great way to increase your vegetable intake and reduce your sugar consumption. By making your own juice at home or choosing low-sugar alternatives, you can enjoy the health benefits of increased nutrition and lower your risk of health conditions associated with high sugar intake.
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Roast or grill vegetables
Roasting vegetables is a great way to make them more appealing to picky eaters. The oven brings out their natural sweetness, making them crispy on the outside and tender on the inside.
To roast vegetables, first, preheat your oven to around 425°F. While the oven heats up, prepare your vegetables. You can roast just one type of vegetable or a mix. If you are roasting multiple varieties at once, cut them into similar-sized pieces to ensure even cooking. Root vegetables like potatoes, sweet potatoes, and carrots take longer to roast, so cut them into smaller pieces (about 3/4-inch pieces). For cruciferous vegetables like broccoli and cauliflower, cut the stems into small rectangular pieces and slice the florets into 1/2- to 3/4-inch-thick pieces.
Once your vegetables are prepared, spread them out on a baking sheet, leaving some space around them to ensure even roasting. You can roast individual vegetables on separate trays or pair "vegetable friends" that cook at roughly the same rate, such as cauliflower and broccoli. Drizzle the vegetables with olive oil and season with salt and pepper, or use an herby dressing.
Place the vegetables in the oven and roast until they are tender and slightly charred. The cooking time will depend on the type of vegetable and the size of the pieces. Softer vegetables like zucchini and bell peppers will cook faster, while harder vegetables like potatoes will take longer. Keep an eye on your vegetables and adjust the cooking time as needed.
Grilling vegetables is another great way to add flavour and is perfect for summer produce. To grill vegetables, first, heat your grill to medium-high heat and ensure it is clean. Prepare your vegetables by cutting them into similar-sized pieces. Thread the vegetables onto metal skewers and drizzle with olive oil and seasonings like salt, pepper, and herbs.
Place the skewers on the grill and cook for 3-4 minutes without disturbing to get grill marks, then continue cooking for the recommended time, flipping the skewers halfway through. The cooking time will depend on the type of vegetable and the heat of your grill. Heartier vegetables like peppers and onions can handle high heat, while softer vegetables like zucchini and asparagus cook more quickly.
Grilled vegetables can be served with a squeeze of lemon or a dipping sauce like hummus or pesto. They can also be chopped and added to salads, grains, or pizzas.
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Add fruit and vegetables to sandwiches
Sandwiches are a great way to add fruits and vegetables to your diet. Here are some ideas to get you started:
Vegetable Sandwiches
If you're looking for a simple and healthy sandwich option, consider a vegetable sandwich. You can experiment with various vegetables, such as cucumbers, tomatoes, avocados, and dark, leafy lettuce. For a more substantial sandwich, add sliced vegetables like cucumbers, tomatoes, and avocados to a whole-wheat tortilla wrap.
Roasted vegetables, such as bell peppers, cabbage, and beetroot, can also be a delicious sandwich filling. Simply sauté them in olive oil with a dash of balsamic vinegar, then add them to your favourite bread. You can also try grilling vegetables like asparagus, which pairs well with most sandwiches, or opt for roasted vegetables like sweet potatoes and asparagus if you're already using the oven.
Fruit Sandwiches
Fruit sandwiches are another tasty option for incorporating fruits into your diet. Try thinly sliced apples or pears with sharp cheddar or smoked Gouda on a crusty baguette with Dijon mustard and arugula. For a sweeter option, layer sliced fruit like bananas, apples, or strawberries on toasted whole-grain bread with peanut butter.
Creative Combinations
Get creative with your sandwiches by combining fruits and vegetables in unique ways. For instance, try a Greek Chicken Salad Sandwich with cucumbers, grape tomatoes, Kalamata olives, and red onion mixed with feta cheese on a hearty roll. If you're craving a classic, a peanut butter and jelly sandwich can be elevated by using sliced fruit like bananas or apples instead of jelly.
Healthy Spreads
Instead of mayonnaise, consider healthier alternatives like mashed avocado seasoned with salt and pepper, which has the same creamy consistency but with healthier fats. You can also try hummus as a spread, which pairs well with roasted red peppers or vegetables like carrots, cucumbers, and onions. For a low-calorie option, use mustard as a spread, or opt for reduced-fat versions of your favourite condiments.
By incorporating fruits and vegetables into your sandwiches, you can easily increase your daily intake while enjoying delicious and nutritious meals.
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Keep fruit visible and accessible
Keeping fruit and vegetables visible and accessible is a great way to increase your consumption of these foods. Here are some tips to help you do this:
Firstly, keep fresh fruit in a visible and easily accessible place in your kitchen. For example, place apples, bananas, and oranges in a bowl on your counter or table. This makes it more likely that you will reach for a piece of fruit when you feel hungry. Similarly, keep certain vegetables that do not require refrigeration, like cherry or grape tomatoes, in a bowl on your counter or table. This way, you can easily grab a healthy snack when you're on the go.
Additionally, make fruits and vegetables readily available by storing them in your fridge. Wash and slice fruits and vegetables and place them in a clear container or platter in your refrigerator. This way, when you open your fridge, you will be more likely to choose these healthy options.
You can also keep fruits and vegetables visible and accessible by preparing them in advance. For example, wash and cut up vegetables like carrots, celery, and peppers and store them in clear containers or bags in your fridge. This way, they are ready to grab when you need a quick snack or want to add them to a meal. Similarly, wash and dry fruits like grapes, berries, and melon and store them in clear containers so they are easy to grab and go.
Finally, keep frozen vegetables on hand. Frozen vegetables are easy to steam or microwave and can be a quick and convenient way to add vegetables to your meals. For example, steam some frozen broccoli or carrots to serve as a side dish or add to a stir-fry.
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Frequently asked questions
The recommended amount is a minimum of 2 cups of fruit and 2 1/2 cups of vegetables per day.
Try adding fruit to your cereal or oatmeal, or swapping out dessert for a serving of fruit. You can also add vegetables to your eggs, sandwiches, or wraps, or grill veggies as a side dish.
Try making a smoothie with fruit and vegetables, or adding fruit to a salad. You can also puree or heat fruit and add it to pancakes or waffles, or swap out the bread in a sandwich for lettuce or cabbage.
Aim for a variety of colours when choosing fruits and vegetables to ensure you're getting a range of vitamins and minerals.
