How To Get More Fruits and Veggies in Your Diet
As it turns out, it’s a lot harder to add fruit and veggies to an adult’s diet than I previously anticipated. Mainly because every time I buy fruit and vegetables with the best intentions, I still find myself binning them a few weeks later when I find what’s left in the bottom fridge drawer – And I know I’m not alone.
So whether you are cooking at home, ordering in or eating out, you should consider trying these easy ways to sneak some more fruits and veg into your snacks and meals.
Benefits of a Diet High in Fruits and Vegetables
I’m sure you’ve heard it all before, but fruit and veg are SO important to include in our diet for many reasons! Science shows that eating a diet that is rich in both, fruit and vegetables, is associated with having a healthier heart, a lowered risk of cancer, higher brian functionality and longer life – and who doesn’t want to live a longer life? So in order to assist you in your fruit and veg intake endeavours, I have made a list below of some easy ways to get more of the good stuff into your diet.
1 – The 50% Rule
This rule implies that half of your plate should be covered with fruits or vegetables. This rule includes breakfast, lunch and dinner. I like to start my day by mixing some berries into my yoghurt or cereal in the mornings for some extra flavour and nutrition, getting those fruits in nice and early in the day!
2 – Enough is Still Not Enough
Even if your recipe already calls for vegetables, you can still continue to add more – The more the merrier really applies here. Another great tip is to try and keep track of how many fruits and vegetables you eat in a day, as this will encourage you to do better and to eat more.
3 – Start Substituting
Start subbing fruits and vegetables in for all of your usual meals. Instead of a burger with a side of fries, try a burger with a side salad or some fresh celery and carrot sticks. This is a much healthier option, and you can still dip those veggies into garlic dip! – Let’s face it: fries are really just a vessel to help you get that dip into your mouth easier anyway!
4 – Keep a Stock
Make sure you always have a nicely stocked vegetable drawer and fruit bowl, as well as some frozen veggies and *canned fruits in your cabinets for quick meals preparation.
*Try to stay away from canned fruit and veg that have added sugar, syrups, creams, and other ingredients that will add extra calories.
5 – Flavourful Fruits and Vegetables
Fruits and vegetables don’t have to be boring side dishes: try bringing their flavours out with seasonings, dressings, spices and sauces! Nothing beats dipping some crunchy carrots into some hummus as a late-night snack or grilling some veggies with olive oil and some salt! Yum!
6 – Grab and Go Options
Always have fresh fruits and vegetables in easy-to-grab places – a fruit bowl, sliced in the fridge, pre-made salads, some fruit on your desk at work, etc. – And remind yourself to grab one every time you leave. Bringing a piece of fruit or sliced vegetables in our bags makes it easier to consume them when we are on the go.
7 – Try Something New
Next time you’re in the grocery store, look for fruits or veggies that you haven’t tried yet! It’s easy to Google and to find flavourful recipes with pretty much everything these days, so give new foods a try! You never know… you might just find your new favourite food!
