7 Ways to Add More Fruits and Vegetables to your Diet
7 Ways to Add More Fruits and Vegetables to your Diet
Trying to get more fruits and vegetables onto your meals? It’s a smart goal. Eating plenty of produce is linked with better heart health, fewer long-term health problems, and healthier weight control. With benefits like these, it makes sense to look for easy—and tasty—ways to fit more fruits and vegetables on to your plate.
1. Hide Veggies for Picky Eaters
If someone in your family doesn’t enjoy vegetables, try hiding them. Blend spinach or other veggies like cooked squash into soups and sauces. Most people won’t even notice they’re there.
2. Try Vegetable-Based Pasta
Are you a pasta lover? Swap traditional noodles for veggie versions. Many stores sell pasta made from beets, spinach, or other vegetables. Or try zucchini noodles (“zoodles”). Steam and top your choice of vegetable pasta with your favorite sauce.
3. End Meals with Fruit
Fruit is sometimes called “nature's candy.” If you like something sweet after meals, try strawberries with a bit of whipped cream for a light and delicious dessert.
4. Blend a Smoothie
Smoothies are an easy way to pack in fruits and vegetables. Blend frozen fruit, spinach, milk or water, and perhaps some yogurt. Many find that they can’t taste the added veggies at all.
5. Add Beans to Everyday Dishes
Beans count as vegetables! Add beans as a substitute for some or all of the meat in your favorite meat-based dishes like a casserole or stew.
6. Swap Bread for Veggies
Veggies can take the place of bread on sandwiches. Try wrapping your favorite fillings in romaine or butter lettuce. Grilled eggplant slices or portobello mushroom caps also make hearty, flavorful “buns.”
7. Make Produce Kabobs
Cut fruits or vegetables into bite-size pieces and slide them onto skewers. These are fun snacks for kids, great for parties, and easy to toss on the grill.
Make Produce a Daily Habit
Dietitians recommend eating at least five servings of fruits and vegetables each day—and more is even better! Try one or two of these ideas and see what works for your household.
If you have questions or concerns about you or your family’s diet, dietitians at University of Utah Health can help you. From treating medical conditions to helping change your relationship with food, a registered dietitian can help you meet your goals.
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