Get Creative with Your Fruits and Vegetables

When planning your meals, are you being mindful of incorporating fruits or vegetables?

According to the American Heart Association, it is recommended to consume at least two cups of fruit and two and a half cups of vegetables a day. The exciting part is that meeting these daily recommendations doesn’t have to be bland or frustrating. There are several creative ways to add more fruits and vegetables to your meals!

Easy Ways to Add More Fruits: Try dried fruit, but make sure there is no added sugar Fruit does not always need to be fresh — frozen fruit is just as nutritious and can easily be added on top of yogurt, oats, waffles or pancakes Blend your own fruit juice or smoothies, or purchase them from local grocery stores (just make sure there is no added sugar) Add fruit to various dishes, like salsa, salad or bake it into your desserts Examples: banana bread, baked oatmeal, yogurt bark with berries, apple crumble with oats or fresh peach cobbler

Creative Ways to Eat More Vegetables:

• Make vegetables half of your plate at each meal
• Change the way you prepare your vegetables
  • Try grilling, using an air fryer, sautéing them with a new sauce or spice, or roasting them in the oven
• Make soups or sauces filled with different kinds of vegetables
  • Get creative by making soups you can blend vegetables in, like cauliflower, butternut squash, asparagus or black bean soup
  • Broth-based soups are easy to make and can be frozen for later. Examples include carrot chowder, lentil spinach soup, potato minestrone, or ground beef veggie stew
  • You can also use vegetable broth instead of meat broth for extra nutrients
• Add vegetables or greens to your sandwiches or wraps
  • Suggestions: spinach, kale, lettuce, tomatoes, carrots, cucumbers or peppers
• Add vegetables to smoothies or desserts
  • Adding vegetables to desserts can improve texture and make them even more nutritious
  • Examples: zucchini bread, carrot cake, pumpkin muffins or chocolate beet cake

In addition to these creative ideas, imagine eating the rainbow when planning your meals. Adding as many colors as possible to your plate is important for getting a variety of nutrients. This method can help you diversify your options and ensure you are consuming the right amount of fruits and vegetables.

In addition to these creative ideas, imagine eating the rainbow when planning your meals. Adding as many colors as possible to your plate is important for getting a variety of nutrients. This method can help you diversify your options and ensure you are consuming the right amount of fruits and vegetables.

About the author

Alexandra Bollinger

Ms. Alexandra Bollinger is a Health and Wellness Coach on the Slainte Fitness team at USLI. She enjoys staying active by strength training and going for daily walks and runs. Ms. Bollinger also enjoys working one-on-one with community members and customers to ensure they are on the right track to living a healthy lifestyle!