Tips to Get More Fruits and Veggies Daily
We all know that eating fruits and vegetables can be difficult, especially when it comes to reaching the recommended five servings per day. However, there are several reasons why consuming enough fruits and vegetables is important.
Fruits and vegetables contain essential nutrients that most individuals don’t get enough of, such as vitamins and dietary fiber. By consuming a diet rich in fruits and vegetables, you can lower your blood pressure, reduce your risk for diseases and lessen your chances of heart attack and stroke. Eating enough fruits and vegetables can also help you maintain a healthy weight.
If you find yourself struggling to eat an adequate amount of fruits and vegetables every day, follow these tips:
- After purchasing your fruits and veggies, cut and store them right away
- This will allow you to quickly grab them and go during the week and make it more convenient for you to eat them when in a rush
- Examples: carrot sticks, sliced bell peppers, sliced cucumbers, pre-portioned bags of grapes or blueberries
- Put your vegetables and fruits in easy-to-see places
- When searching your fridge for a snack, you will be more likely to choose a fruit/veggie if it is directly in your line of sight.
- Example: Place them on the top or middle shelf instead of in the lower bins hidden away
- Keep a bowl of washed fruit on the counter
- Rather than having a candy bowl for yourself and guests, opt for a bowl filled with apples, oranges, bananas and more for easy access
- Replace ice cream at night with a healthy dessert
- If you have a sweet tooth, try eating fruit with yogurt for dessert
- Example: Greek yogurt with a handful of blueberries and one tablespoon of peanut butter
- In a rush? Create breakfast the night before and incorporate fruit
- If you like to wake up and go, make overnight oats the night before, and top it off with any fruit you enjoy in the morning
- Example: steel cut oats, almond milk, cinnamon and sliced banana
- When planning what to have for dinner, make fruits and vegetables the main priority of the meal
- Aim to make fruits and vegetables half of your dinner plate
- Example: one sweet potato paired with steamed broccoli, brown rice and chicken breast
Ensuring that you consume enough fruits and vegetables every day is important for your health. Not only do they add variety, texture and flavor to your meals, but they also help keep your body in prehab. Try some of the above tips and tricks to eat more fruits and veggies — and see the difference it can make!
About the author
Ms. Megan Petriello is an Assistant Vice President, Assistant Team Leader and a Fitness and Wellness Specialist on the Slainte Fitness team at USLI. Ms. Petriello enjoys staying active by teaching HIIT classes, running and strength training. Ms. Petriello gets the most enjoyment from living an active lifestyle, and she is an avid believer in the power of positive thinking!