5 ways to get more fruits and veggies in your diet

One of the best ways to get essential vitamins and minerals is by eating a variety of fruits and vegetables. Research* indicates that diets rich in fruits and vegetables reduce risk of heart disease, type 2 diabetes and several forms of cancer. Listed below are 5 ways to incorporate more fruits and vegetables in your diet.

1. Smoothies are quick, easy, and full of taste. Great as a meal replacement, snack or dessert, just blend your favorite berries, a banana, and some leafy greens for a nutrient-packed drink. Toss in some seeds or nuts and get healthy fats and fiber for bonus nutrition!

2. Salads are an excellent way to incorporate leafy greens in your diet. Try enhancing your salad by adding berries, peaches, water chestnuts, peas, and shredded carrots. With so much natural flavor, you may not even need dressing.

3. Dip your fruit or veggie in a sauce. Try dipping bananas, strawberries, pineapple chunks, and grapes in some yogurt flavored with cinnamon. Hummus is a protein-packed dip made with chick peas that goes well with celery, carrots sticks, cucumber slices, olives, radishes, cherry tomatoes, and jicama.

4. Stir-fry nutrient-rich vegetables such as broccoli, carrots, mushrooms, green beans, green onions, bell peppers, or sugar snap peas for a fun and quick compliment to any meal. I use stir-fry vegetables as a quick meal that can be ready in 20 minutes or less. Toss in a protein-rich food such as leftover chicken, steak, or beans and the meal can be complete. I like to keep a favorite teriyaki sauce or sesame oil on hand to enhance the flavor. 4

5. Dress your sandwich or wrap with lettuce, tomato, avocado chunks, sliced bell peppers, olives, and cucumbers slices. Your vitamin and mineral consumption just tripled by adding some color, texture, and flavor, all with very few additional calories.

How do you like to get your fruits and vegetables in every day?

*Larson N, Laska MN, Story M, Neumark-Sztainer D. Predictors of fruit and vegetable intake in young adulthood. Journal of the Academy of Nutrition and Dietetics. 2012; 112: 1216-1222.

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