How to get More Fruits and Vegetables into your Diet

The new year is a perfect time to start eating healthier. Here are five easy tips for getting more fruit and veg into your diet.

1. Breakfast

Everyone knows about eating fruit for breakfast. It’s a refreshing way to wake up. Perhaps try eating some veggies in the morning as well. Try adding some kale or spinach to a berry smoothie and blend well. Or eat some leftover veggies from the night before as a side dish to anything else you’re eating for breakfast. Slice up some mushrooms and grab some baby spinach to add to an egg or tofu omelet. Breakfast doesn’t have to be typical- eat something you would eat for lunch or dinner like a veggie burger to get that morning energy. Just like exercising first thing, eating veggies when you wake up is a way to get it out of the way for the day or just add more!

2. Two-Veg Dinners

A typical dinner is a protein, a starch, and a vegetable. Why not make your standard meal a 2 vegetable one? Always make sure to make a salad in addition to your cooked veggie or have your veg on the side along with a one-pot meal that has your protein, starch, and lots of added in veggies. Or, eat a vegetable as your main course! There’s no need to limit how many veggies you are eating. If you’re feeling it, add a side of fruit to the table or toss some apples, halved grapes, or mandarin orange segments into your salad.

3. Snacks

I know I love to eat crackers, pretzels, and quesadillas as snacks, but veggies are an outstanding alternative to those almost empty calories. Dip some crudité into your favorite roasted vegetable hummus or an herb based dip such as low fat green goddess. Have peanut butter apple slices or celery sticks like you did when you were a kid. If you are super low on time and don’t have time to chop and trim, rinse off an apple, grapes, or grab some baby carrots for speedy nourishment. Fruit and vegetables are fast and easy to prepare for a quick bite, and you can feel good about eating something not out of a box as your snack!

4. Mixing and Combining

Mix vegetables in with something else you already make. Add  sautéed chopped veggies to brown rice. Mix in carrots, celery, bell peppers, and mushrooms to your usual chili. Dice up any veggies you have and add them to tomato sauce for your pasta. Make a sauce with prunes or other dried fruit. Sneak vegetables and fruit in to everything you make to add texture, flavor, and nutrition. Don’t forget the herbs and spices to flavor things up salt-free.

5. Dessert

I don’t think I’d be able to sell anyone on eating a vegetable for dessert… but fruit can be amazing for the end of the day. Froyo with berries piled on, a small slice of poundcake with berries or apples, or even just a big pile of whatever fruit you have on hand diced up and mixed together with a little yogurt glaze as a fruit salad! Try to stay away from desserts with lots of added sugar because they can be more detrimental than healthy. Either bake those creations at home to control the amount of sugar and flaky crusts you use or go for fresh fruit options instead. You don’t have to feel guilty about dessert if it’s fruit-based!

Mindy, MagicKitchen.com blogger