Jeffrey Salazar
Fruits and vegetables are essential for a healthy diet. They are a source of fiber and other nutrients that help prevent or lower the risk of illnesses such as high blood pressure, stroke, certain cancers, and cognitive decline. However, consuming enough fruits and vegetables can be challenging due to factors such as cost, unfamiliarity, and old habits. To increase your fruit and vegetable intake, try adding them to your favorite dishes, such as omelets, sandwiches, pizzas, or pasta. You can also eat whole fruits as snacks, choose fruit or vegetable salads as entrees, and keep frozen vegetables on hand for quick and easy meals. Additionally, you can experiment with vegetarian recipes, try new fruits and vegetables, and aim for variety to ensure you get a range of nutrients.
How to increase fruits and vegetables in your diet
| Characteristics | Values |
|---|---|
| Recommended daily intake | 2 cups of fruit and 2.5 cups of vegetables |
| Fruit and vegetable sources | Fresh, frozen, canned, dried |
| Benefits | Weight management, lower blood pressure, lower cholesterol, flexible arteries, bone protection, improved eye health, improved brain health, improved digestive health |
| Tips to increase intake | Add fruits and vegetables to every meal, eat whole fruits, drink vegetable juice, cook vegetarian meals, snack on fruits and vegetables, add fruits and vegetables to favourite dishes, eat frozen fruits and vegetables, bulk up sandwiches with vegetables, add extra vegetables to soups, sauces, and dressings |
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What You'll Learn
Try new fruits and vegetables
Trying new fruits and vegetables is an excellent way to increase your fruit and vegetable intake and improve your health. The latest dietary guidelines recommend a minimum of 2 cups of fruit and 2.5 cups of vegetables per day for a 2,000-calorie diet. However, most adults struggle to meet these recommendations.
A great way to start is by picking out a new fruit or vegetable to try each time you go grocery shopping. Explore colorful varieties, learn about what's in season, and have fun tasting new foods. For example, you could try sweet potatoes, beets, red peppers, or sugar snap peas. If you have children, involve them in the process by taking them shopping and letting them choose a new fruit or vegetable to try.
You can also sign up for regular produce deliveries from your local CSA (Community-Supported Agriculture). These organizations support local farmers and provide you with a surprise assortment of seasonal produce. Check out FairShare to find a CSA near you.
In addition to trying whole fruits and vegetables, you can also experiment with different ways of preparing and cooking them. For example, roasting or grilling vegetables can bring out new flavors. Cut up vegetables like onions, carrots, zucchini, or asparagus, coat them with olive oil and a dash of balsamic vinegar, and roast them in the oven or grill them for a tasty side dish.
Finally, try incorporating fruits and vegetables into your favorite dishes. For example, add fruit to your cereal or yogurt, throw some vegetables on the grill alongside your chicken, or stuff your omelet with veggies. By trying new fruits and vegetables and getting creative with their preparation, you can easily increase your intake and reap the health benefits they offer.
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Cook vegetarian meals
Vegetables and fruits are incredibly healthy, offering a wide variety of health benefits, including weight management, lower blood pressure, reduced risk of heart disease and stroke, and prevention of some types of cancer. The American Heart Association recommends filling half your plate with fruits and vegetables, which equates to 2 1/2 cups of vegetables and 2 cups of fruit each day.
Omelettes and Oats
Omelettes are a versatile dish that can be loaded with vegetables. Try adding spinach, onions, scallions, bok choy, mushrooms, bell peppers, and tomatoes. You can also make savoury oatmeal by adding vegetables like mushrooms and kale.
Sauces and Dips
Vegetables can be easily incorporated into sauces and dips. Try pureeing roasted root vegetables for a rich, creamy sauce, or making pesto with roasted beets. You can also add vegetables to a basic hummus recipe, such as carrot and cumin, pea and mint, or roasted red pepper and basil.
Smoothies
Smoothies are a great way to pack in the vegetables without compromising the flavour. Try adding leafy greens like kale or spinach to a fruit smoothie, or blending beetroot or carrot juice with fruits like apples, bananas, and berries.
Soups and Stews
Cooking vegetables in soups and stews is an easy way to increase your intake. Try blending them into a soup, such as a vegan five-bean chilli with tomatoes and peppers, or a lentil curry with chickpeas and vegetables.
Grilling
Grilling isn't just for meat. Grilling vegetables can bring out their natural flavour and give them a nice char. Pre-marinate the veggies before grilling to add flavour and prevent sticking.
Creative Additions
Think outside the box when adding vegetables to your meals. Try baking or roasting vegetables like sweet potatoes or asparagus, or adding them to sandwiches, such as cucumber, avocado, and dark green leafy lettuce. You can also bulk up meals like pasta or rice with extra vegetables, or add them to homemade burgers.
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Eat fruits and vegetables as snacks
Eating fruits and vegetables as snacks is a great way to increase your intake. Here are some ideas for doing just that:
Fresh and dried fruit
Try snacking on fresh or dried fruit. Check the labels to ensure there is no added sugar. Some fruits that you can eat as a snack include:
- Apples
- Bananas
- Berries
- Cherries
- Pineapple
- Mango
- Grapes
- Blueberries
- Raspberries
You can also make a fruit salad or put fruit on a skewer, alternating with cheese cubes or energy balls.
Fruit with other foods
You can also pair fruit with other foods for a more filling snack:
- Fruit with yoghurt: Add pureed fruit to yoghurt for a texture like jam.
- Fruit with pretzels and cheese: Try a snack with fresh sliced peeled apples, pretzels, and cheese.
- Fruit with crackers: Eat a snack of fresh peeled apples, fruit snacks, and crackers.
- Fruit with oatmeal: Add sliced peaches, apples, or pears to oatmeal.
- Fruit with cereal: Stir fruit into your cereal or add strawberries or blueberries to your pancakes.
Vegetables
There are also plenty of vegetables that you can eat as a snack:
- Carrot and bell pepper strips with a low-fat dip
- Baked chips with fresh salsa
- Cucumber slices with zataar (a Middle Eastern spice mix with thyme, oregano, sumac, and sesame seeds)
- Grilled vegetables such as zucchini, yellow squash, corn on the cob, or bell peppers
- Roasted vegetables such as onions, carrots, zucchini, asparagus, or turnips coated with olive oil and balsamic vinegar
- Celery sticks with hummus
- Avocado with diced tomatoes and lemon or lime juice as a dip for vegetables
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Add fruits and vegetables to your favourite dishes
Adding fruits and vegetables to your favourite dishes is a great way to increase your intake. Here are some ideas to get you started:
Breakfast
If you enjoy a savoury breakfast, try an omelette with vegetables such as onions, peppers, mushrooms, spinach, or tomatoes. You can also add vegetables to scrambled eggs or a breakfast sandwich. If you prefer something sweeter, top your oatmeal or cereal with fruit like sliced peaches, apples, or pears, strawberries, blueberries, or dried fruit.
Lunch and Dinner
Salads and sandwiches are easy ways to incorporate more vegetables into your diet. For a salad, try adding dark, leafy greens, cucumber, tomato, avocado, or bell peppers. If you're making a sandwich, bulk it up with vegetables like cucumber spears, sliced avocado, or lettuce. You can also add extra vegetables to soups, stews, sauces, or dressings. Try pureeing roasted root vegetables for a rich, Alfredo-like sauce, or making pesto with roasted beets.
Sides and Snacks
Roasted or grilled vegetables are a delicious and easy side dish. Cut up your favourite vegetables, coat them with olive oil and balsamic vinegar, and roast or grill until cooked. You can also throw vegetables like zucchini, bell peppers, or corn on the cob on the barbecue when grilling an entree. If you're looking for a snack, try carrot and bell pepper strips with a low-fat dip, or baked chips with fresh salsa.
Dessert
While whole fruit is a great dessert option, you can also try adding fruit to plain yoghurt, such as berries, sliced cherries, or pineapple.
Remember, the key is to add fruits and vegetables to dishes you already enjoy. Get creative and experiment with different combinations to find what works best for your taste preferences.
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Buy frozen fruits and vegetables
Frozen fruits and vegetables are a convenient, cost-effective, and healthy alternative to fresh produce. They can be easily steamed or microwaved within minutes, making them a quick and nutritious addition to any meal. Here are some reasons why buying frozen fruits and vegetables can help increase your fruit and vegetable intake:
Convenience and Accessibility
Frozen fruits and vegetables are readily available at most supermarkets and grocery stores. They are easy to store and keep for an extended period, ensuring that you always have a supply of nutritious produce on hand. This accessibility can encourage you to incorporate more fruits and vegetables into your daily meals and snacks.
Nutritional Value
Contrary to popular belief, frozen fruits and vegetables can be just as nutritious, if not more so, than their fresh counterparts. Fresh produce often loses nutrients during transportation and storage, whereas frozen produce is typically picked at peak ripeness and quickly frozen, preserving most of its nutritional content. Studies have shown that frozen produce can have higher levels of certain vitamins and antioxidants compared to fresh produce stored for several days.
Affordability
Frozen fruits and vegetables are generally more affordable than fresh produce, especially when buying in bulk. This makes it easier to include more fruits and vegetables in your diet without breaking the bank. Additionally, frozen produce reduces food waste by lasting longer, making it a cost-effective option.
Variety
Frozen fruits and vegetables come in a wide variety, allowing you to easily incorporate different types of produce into your diet. This variety ensures that you benefit from a diverse range of nutrients and makes it more interesting and enjoyable to increase your fruit and vegetable intake.
Easy Preparation
Frozen fruits and vegetables often come pre-washed and chopped, saving you time and effort in the kitchen. This convenience can be a significant motivator to include more produce in your meals. Simply steam, microwave, roast, or grill them as a side dish, add them to your recipes, or blend them into smoothies.
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Frequently asked questions
The recommended amount is 2 cups of fruit and 2.5 cups of vegetables per day. This is based on a 2,000-calorie-a-day diet.
Eating plenty of fruits and vegetables is a cornerstone of good health. They are a top source of fiber and other nutrients necessary for good health. They help control blood pressure and cholesterol, keep arteries flexible, and protect bones. They are also good for the eyes, brain, and digestive system.
There are many ways to add fruits and vegetables to your diet. You can add fruits to your cereal, oatmeal, or yogurt. You can also make smoothies with fruits and vegetables. For vegetables, you can add them to omelets, sandwiches, soups, sauces, and stews.
Yes, there are low-cost options to increase your fruit and vegetable intake. Frozen and canned fruits and vegetables are usually more affordable. You can also buy fresh produce in season, which tends to be cheaper.
Yes, there are many creative ways to add more vegetables to your meals. You can make lettuce wraps, veggie buns, or pasta-free zucchini lasagna. You can also try making pesto with roasted beets or pureeing roasted root vegetables for a rich sauce.
