Choosemyplate.gov encourages you to make half your plate fruits and vegetables. That’s because you need to eat a variety of fruits and vegetables every day. Fruits and veggies are low in calories and fat, and they give you the vitamins, minerals and fiber you need for a healthy diet.
You should be eating two cups of fruit and two and a half cups of vegetables every day.
Here are 13 ways you can mix more fruits and veggies into your daily diet:
Wake up with fruit
Get in the habit of putting fruit on your bowl of cereal, oatmeal, yogurt or pancakes. Eat a banana, orange or grapefruit with your breakfast.
Make an omelet
You can load up your omelet with veggies. Add tomatoes, onions, and red or green bell peppers. You can even mix it up and put in squash, zucchini, carrots, broccoli and more.
Keep cut vegetables handy
Keeping cut up vegetables on hand will encourage you to eat them instead of grabbing a prepackaged snack. I have found that if I cut up vegetables as soon as I get home from the grocery store, I am much more likely to eat them. Some easy to eat veggies include carrots, cauliflower, broccoli, celery, red and green peppers, celery, cucumbers and radishes. I like to make a baggie with a variety of veggies to snack on. You can also add them to your lunch or munch on them while you prepare dinner.
Have a veggie wrap
Roll up a whole-wheat tortilla packed with vegetables and low-fat cheese. If you still want a little bit of meat, add some grilled chicken or cubed ham.
Make a sandwich
Load up your sandwich with lettuce, peppers, onions, cucumbers, pickles, olives, tomatoes and more. Go easy on the condiments to keep your sandwich healthy.
Load your pizza up with vegetables. You can pile on the tomatoes, mushrooms, olives, green peppers, onions, spinach, broccoli and zucchini.
Fire up the grill
Another great way to get your fruits and veggies is from the grill. Make fruit kabobs out of peaches, apples, bananas, pineapple and more. Create vegetables kabobs with red potatoes, onions, bell peppers, tomatoes, squash, zucchini and mushrooms. Remember to grill your food safely.
Add color to salads
Start out your salad with dark leafy greens. Add in other colorful vegetables such as peppers, tomatoes, carrots, peas and olives. Or, make it fruit toppings by adding blueberries, orange slices, chunks of apples, dried cranberries or raisins.
Shred or grate veggies
You can add shredded, grated or chopped vegetables to all sorts of dishes. Top rice, pasta, meat loaf, lasagna or potatoes with carrots, zucchini or spinach.
Make fruit dessert
Use fruit as your dessert. Mix together any of your favorite fruits: grapes, apples, kiwi, blueberries, watermelon, orange slices, dried cranberries, bananas and more. Or, add fruit to low-fat frozen yogurt.
Make homemade vegetable soup or warm up a can of soup for lunch. Add a veggie-loaded sandwich to get in plenty of vegetables.
Stock the freezer
Load up your freezer with fruits and vegetables. You can buy bags of frozen strawberries and blueberries to have as a snack, add to yogurt or make a smoothie. You can also buy all sorts of veggies in the freezer section, including corn, broccoli, spinach, peas, cauliflower, carrots, green beans and more. You can even get mixed vegetables.
Put out a fruit bowl
Keep fruit out on the counter where it’s easy to grab on the go. Mix it up with apples, bananas, oranges, tangerines and pears.
Now you have some quick and easy ways to add more fruits and vegetables to your diet. All forms count: fresh, frozen, canned, dried or 100% juice. Just remember the more colorful you make your plate, the more likely you will get all the nutrients you need!
Do you have tips for eating more fruits and vegetables? What are your favorite quick snacks?