10 Tips to Eating more Vegetables and Fruits

Dear Jess, I know I am supposed to be eating more vegetables, but I just don’t. Do you have any tips? Thanks, AS

Eat your veggies. Eat 5 servings a day. Eat 9 servings a day. Just eat more.

Whew.

Regardless of the actual amount of vegetables the guidelines are currently recommending (it keeps changing), the take-away message is clear: Eat more vegetables and fruits.

Given that, here are some suggestions for adding more vegetables and fruits to your daily menu.

1. Start the day out right. Have breakfast. And include at least one veggie and one fruit.
• Try adding chopped veggies to scrambled eggs. Onions, mushrooms, spinach are tasty choices.
• Spoon fresh salsa over any kind of eggs – add some zip to your morning.
• Breakfast is an easy time to add fresh fruit: pick something that’s in season to keep it varied and interesting.

2. Don’t stop at breakfast. Include at least one veggie at each meal and snack. This is a healthy idea for at least a couple of reasons – eating more vegetables increases the nutrient density of your meals/snacks as they are full of phytonutrients, anti-oxidants, vitamins, minerals and fiber, AND eating more vegetables tends to displace the amount of processed food one consumes – more veggies, less junk!

3. Prepare in advance for snack time. Wash, cut up and store your choice of veggie finger foods in the fridge so they are ready when you are: celery and carrot sticks, red bell pepper chunks, florets of broccoli and cauliflower, slices of cucumber or zucchini, leafs of green leafies. Have a bowl of washed cherry tomatoes on the counter. They are beautiful and having them in full-site is a great reminder to enjoy. Pair your vegetable choices with a few tablespoons of hummus dip or a handful of your favorite nuts.

4. No time to prepare? Fruit makes an easy morning snack. Try a bunch of grapes or a cup of fresh berries with a slice of raw cheese or some nuts.

5. Build your lunch around a large fresh, chopped mixed green and veggie salad. Be creative. Chop up and throw in anything that is in season. See how colorful you can make it! Add some chopped chicken, flaked salmon, or sprouted beans for protein and top with olive oil/balsamic vinaigrette or chopped avocado for a well-rounded meal. A piece of fruit for dessert will taste so fresh and sweet!

6. Try vegetable juicing! This is one of the very easiest ways to get in lots of fresh, vibrant, healthful vegetables.

7. Sneak veggies in where ever you can:
• Load up your pizza with peppers, artichoke hearts, mushrooms, onions…yum!
• It is easy to add spinach, even chopped broccoli to a traditional lasagna recipe…nobody will even notice.
• Add color to soups and stews by adding chopped kale
• Top steamed broccoli or cauliflower with a bit of a tasty cheese sauce.

8. Choose nutrient starchy vegetables in place of breads and other refined grain products. Sweet potatoes are delicious!

9. Fresh fruit makes a great dessert by itself…or with a dollop of fresh whipped cream!

10. Have a powdered “green drink” on hand, just in case you need an easy out.

One more tip: Partner up with a friend or family member(s). Share tips and recipes. Create your own “Broccoli Award” for the most improved!

Make it fun. Make it colorful. Feel the health, baby, feel the health.

Here’s to your health-
Jess

NOTE: Many of the vitamins and phytonutrients in vegetables are fat soluble. This means that it is important to have a bit of fat when eating vegetables so these nutrients will be optimally absorbed. That’s why I recommend nuts, cheese, avocado, or an olive oil based salad dressing. Plus, it makes everything taste so much better!