Most people don’t eat enough vegetables and fruit. In fact, according to a recent report by the Centers for Disease Control and Prevention (CDC):
- Less than 1/3 of American adults consume 2 or more servings of fruit a day (including fruit juices, which are usually not healthy choices)
- Barely ¼ consume 3 or more servings of vegetables (keep in mind that French fries count as vegetables)
- More than two-thirds of Americans eat only one serving of fruit and vegetables each day, or skip them entirely.
Obviously, increasing fruit and vegetable consumption would go a long way to improving our overall health – government recommendations say that adults should consume at least 2-4 servings of fruits/day and 3-5 servings of vegetables. Here are some of our favorite ways to up the quality of your diet (and your life):
Breakfast – Get the day off to a great start:
- Have a smoothie that includes a cup of frozen berries, maybe ½ a banana, some protein powder, liquid (juice, almond or soy milk, or water) and some yogurt – it’s delicious, nutritious and will tide you over until lunch. Try adding ½ -1 cup of frozen spinach – you won’t even taste it.
- Add some sliced banana, berries, prunes, raisins or other fruit to your cereal or oatmeal – hot or cold. It only takes ¼ cup dried fruit, ½ cup berries or one medium piece of fruit to make a full serving of fruit.
- Create a vegetable omelet – perhaps a Spanish omelet with onions, peppers and tomatoes, or any other vegetable combination that appeals to you. Half a cup of chopped vegetables equals one serving.
- Have 1-2 pieces of fruit and a handful or two of raw nuts and seeds for breakfast – it’s fast, easy and filling.
Lunch – Fuel for the rest of your day:
- Have a big salad – build a salad on chicory, romaine or spinach. One cup of raw leafy vegetables equals one serving. Be sure to include your protein of choice to make it last you throughout the afternoon.
- Start adding other vegetables – just ½ cup of any combination of vegetables equals one serving; try broccoli, carrots, celery, cucumber, mushrooms, peppers, tomatoes, jicama or any of your favorites.
- If you eat yogurt, add half a cup of berries or a piece of chopped fruit for an extra serving of fruit.
- Include lots and lots of vegetables in soups and stews – every cup of soup could easily hold ½ cup of vegetables.
- Use vegetables like broccoli, green and red peppers, carrots, and squash to add texture and color to pasta and rice salads.
Dinner – Enjoying a meal with family and friends
- Add LOTS of vegetables to a stir fry – bok choy, broccoli, cabbage, carrots, bean sprouts, zucchini, pea pods, mushrooms – whatever you like – through it in – ½ cup of any combination of vegetables equals one serving.
- Fortify stews, soups, casseroles and dishes like lasagna with extra vegetables.
- Thicken soups, stews and gravies with finely chopped or pureed carrots.
- Have a cup or two of steamed vegetables, a side salad and your favorite protein and you’ve got a meal with 3 or more servings of vegetables.
Getting in more fruits and vegetables can be easy and fun if you just get into the habit of eating them. Try some new ones, ask others what they eat and scour the internet – there is no shortage of ideas (see the Recipe Book on our website for hundreds of ideas).
Part 2 of this series will provide ideas on getting in more vegetables and fruits in appetizers, desserts, snacks and even when you are on the go!