Simple Ways to Eat More Fruits and Vegetables Every Day

The Importance of Eating Fruits and Vegetables

Eating fruits and vegetables is vital for good health. They provide essential vitamins, minerals, fiber and other nutrients that may help reduce the risk of chronic diseases. Despite the known benefits, most people do not eat the recommended amount of fruits and vegetables each day.

Current Recommendations for Fruit and Vegetable Intake

The current Dietary Guidelines for Americans recommend that adults eat 1.5-2 cups of fruit and 2-3 cups of vegetables per day, depending on age, sex and activity level. Here is a breakdown of the recommendations:

• Women: 2 cups of fruit and 2.5 cups of vegetables per day
• Men: 2 cups of fruit and 3 cups of vegetables per day

These amounts may seem high, but consuming a variety of fruits and vegetables, whether fresh, frozen, canned or dried, can help you easily meet these guidelines.

Why People Don't Eat Enough Fruits and Vegetables

With the known benefits, why do most Americans fall short of meeting the recommendations? Here are some potential reasons:

• Lack of access - Some people may not have easy access to stores that sell fresh produce.
• Cost - Fruits and vegetables can be more expensive than processed foods high in fat, sugar and salt.
• Lack of time - Preparing fresh produce takes more time than grabbing fast food or ready-made meals.
• Taste preferences - Some people simply don't enjoy the taste of certain fruits and veggies.
• Minimal variety - People tend to eat the same few fruits and vegetables over and over.

Health Risks of Not Eating Enough Produce

Failing to eat adequate amounts of fruits and vegetables can increase the risk of chronic health conditions like:

• Heart disease
• High blood pressure
• Type 2 diabetes
• Obesity
• Certain types of cancer

The fiber, vitamins, minerals and plant compounds found in produce help protect against these diseases. Getting enough fruits and veggies is associated with lower cholesterol, blood pressure and inflammation.

Tips to Eat More Fruits and Vegetables

Making a few simple changes can help you easily meet your daily needs for produce. Here are 10 practical tips:

1. Add fruit to your morning oatmeal or yogurt.
2. Snack on raw veggies and hummus.
3. Include produce in every meal, including breakfast.
4. Keep washed and cut fruits and veggies on hand for quick snacks.
5. Choose salads as appetizers when dining out.
6. Drink 100% fruit juice but limit to one small glass per day.
7. Buy frozen fruits and vegetables to always have on hand.
8. Try new produce regularly to increase variety.
9. Buy fruits and vegetables in season when they cost less.
10. Replace starchy side dishes with steamed veggies.

Simple Ways to Eat More Fruits

It's easy to increase your daily fruit intake. Here are some easy ways to eat more fruit:

• Add berries, banana or apple slices to breakfast cereals
• Mix fruit into yogurt, cottage cheese or oatmeal
• Make a fruit smoothie with milk or yogurt
• Snack on fresh fruits like grapes, pineapple and melon
• Make a fruit salad with your favorite chopped fruits
• Top pancakes or waffles with fresh berries
• Stir dried fruits into hot cereals and oatmeal
• Blend frozen bananas and berries for a cold treat

Simple Ways to Eat More Vegetables

It's also easy to boost your daily vegetable intake. Try these simple ideas:

• Add spinach, tomatoes or peppers to your eggs
• Include mushrooms, onions and peppers in omelets
• Mix veggies like peppers, broccoli and carrots into rice or pasta
• Top baked potatoes with chopped broccoli and cheese
• Roast carrots, Brussels sprouts and cauliflower for a tasty side
• Saute spinach with garlic and olive oil for a quick side dish
• Snack on raw vegetables like celery, carrots and bell peppers
• Make vegetarian chili or tomato soup loaded with vegetables

Creative Ways to Add More Produce

With a little creativity, you can incorporate more fruits and vegetables into your daily diet. Here are some unique ideas to try:

At Breakfast

• Add berries, melon or banana to whole grain waffles or pancakes
• Stir spinach, kale or tomato into scrambled eggs
• Top yogurt with fresh or frozen mango, berries and granola
• Blend fruits and leafy greens into a smoothie
• Cook oats in milk with a medley of dried fruits

At Lunch

• Stuff a pita with hummus, cucumber, tomato and spinach
• Load up sandwiches and wraps with lots of veggies
• Top pizza with mushrooms, peppers, spinach and tomatoes
• Make quinoa salad with chopped veggies like carrots, celery and broccoli
• Mix fruits like grapes, apples and pineapple into a spinach salad

At Dinner

• Make veggie noodle dishes with spiralized zucchini or carrots
• Add extra vegetables like onions and bell pepper to pasta sauce or lasagna
• Stir chopped veggies into rice, quinoa or whole grain pasta
• Roast Brussels sprouts, cauliflower, squash and asparagus
• Grill pineapple, peaches, mango or plums for a unique side dish

For Snacks and Dessert

• Dip apple and pear slices in nut butter
• Blend frozen bananas with cocoa powder and milk for chocolate "ice cream"
• Drizzle melted dark chocolate over strawberries for a treat
• Sprinkle chia seeds into yogurt with berries
• Mix pumpkin puree, milk and spices to make pumpkin pudding

The bottom line

Eating enough fruits and vegetables every day promotes good health and can reduce the risk of disease. But most people fall short of meeting the recommendations. With a little creativity, you can easily boost your produce intake and reap the many benefits.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.